Friday, April 24, 2015

"The Snatch"

Power Snatch 8x2

15 MIN AMRAP
3 hang power snatch(95/65)
7  ring rows  
9 box jumps(24/18)

Thursday, April 23, 2015

"I'm still standing after all this time"

Strength:
5RNFT
  • 3-5 Weighted push ups (adjust weights as needed).  If you can’t do strict push ups then do 5 incline push ups followed by 1 negative push ups per set.
  • 8 strict ring rows
WOD:  
3RFT:
  • 100m farmer’s carry (24k/16k)
  • 20 burpees
  • 50m waiter’s walk(left hand)
  • 20 KB Swings
  • 50m waiter’s walk (right hand)
  • 20 KB Swings
*Elton John

"100 Burpees"

Strict press 1RM 

OTMEM.......... 
5 push push press(95/65)
remaining time max effort burpees
Wod finishes when you reach 100 burpees.
(15 min time cap)

Wednesday, April 22, 2015

"You only get what you give"

Strength:
5RNFT
  • 25m suitcase lunges
  • 20 weighted teapots 
WOD:
With a 15 min running clock.
  • Run 7 laps
then
  • 1 Box Jump
  • 1 KB Goblet Squat
  • 2 Box Jumps
  • 2 KB Goblet Squats
  • 3 Box Jumps
  • 3 KB Goblet Squats
  • 4 Box Jumps
  • 4 KB Goblet Squats

Continue laddering up until time runs out.

*New Radicals


"Safe House"

Chin ups 3xmax effort 

12 MIN AMRAP
12 KB box step ups(24/16) 
5 Chest to bar pull ups
7 Ring dips