Wednesday, April 1, 2015

"With self-discipline most anything is possible."

WOD A:
5 Rounds

  • 25m sled drag (facing forward)
  • 25m sled pull (facing sled)
  • 20 KB swings 

WOD B:
5RFT

  • 2 laps
  • 14 (7L/7R) single arm kettlebell cleans (2okg/12kg)
  • 20 russian twist (20kg/12kg) (l+r=1)
*Teddy Roosevelt

"HELEN"

Pull ups max effort x3 

"Helen"

3RFT
400m run 
21 KB swings(24/16)
12 pull ups 

Tuesday, March 31, 2015

"The word impossible is not in my dictionary."

Strength:

  • Pull up progression

WOD: 
5RFT

  • 16 offset KB step ups
  • 18 offset suitcase walking lunges
  • 20 burpees

*Napoleon Bonaparte

"BIG BAD BEV"

Power clean 5x3+2/5LB

12 MIN AMRAP

30 double unders
5 power cleans(135/95)
30 double unders
10 HSPU

(HSPU sub will be KB push press(24/16)

Monday, March 30, 2015

"Never, never, never give up."

Strength:
5RNFT:

  • 5 Tire Flips
  • 15 Bulgarian Goat Bags

WOD:
EMOTM for 18min

  • 10 (5L/5R) single arm KB Swings (20k/12k)
  • 8 (4L/4R) single arm KB Push Press (20k/12k)
  • 6 (3L/3R) single arm KB thrusters (20k/12k)
*Winston Churchill