Friday, February 27, 2015

"THE DAM BUSTER"

Deadlift 3x5@85%

4RFT
25 double unders 
30 single arm KB swings(24/16)
25 ball slams(18/12)

Thursday, February 26, 2015

Conditioning: 27 Feb 2015

WOD A)
7min AMRAP
  • 10 push ups (perfect)
  • 30 sec plank
WOD B) - 30 min time cap.
Partner Whitten*
teams of 2 complete
5RFT
  • 22 kettlebell swings (32k/20k)
  • 22 box jumps (24”/18”)
  • Run 2 laps** 
  • 22 burpees
  • 22 wall balls (20#/14#)
*Only one partner working at a time.
**Run the 2 laps together.

_______________________
post name and time to board

"RFT"

Strict press 5x3+2/5lbs from last week 

5 RFT
3L/3R KB single arm push press 
6 double KB thrusters(24/16) 
Row 20 calories

Wednesday, February 25, 2015

Conditioning: 26 Feb 2015

Strength:
5RNFT
  • 5L/5R Lateral Lunges (AHAP)
  • 10 walking suitcase lunges (AHAP)
  • 90 - 120 sec rest.
WOD:
25-20-15-10-5
  • Goblet Squats
  • Burpees
_______________________
post name and time to board

"MAD DOG 20/20"

Pull ups 3x max effort/progressions

For time 
1 lap 
20 KB front rack walking lunges(24/16)
20 shoulder to overhead@95/65 
20 pull ups/ring rows  
1 lap