Friday, December 19, 2014

"The Hare complex"

Overhead squat 3rm 


7 sets of the following sequence 
snatch deadlift @95/65
power snatch 
hang power snatch
over head squat 
snatch grip press
(If bar is dropped during set burpee penalty)

Thursday, December 18, 2014

Conditioning: 19 Dec 2014

Strength:
5RNFT
  • 8 strict ring rows (elevate feet if needed) 
  • 5 tempo push ups.  3 second count to bottom, 2 second pause, 3 second count to top.  
WOD:
20min AMRAP
  • 7 burpees
  • 14 box jumps
  • 21 kettlebell swings (24k/16k)
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post name & rounds + reps to board

"The Equalizer"

Deadlift 5x5@70% of 1 RM

EMOTM for 15 mins 
even 7 power cleans @135/95
odd 3 burpee box jumps(24/18)(increase 1 burpee each round)

Wednesday, December 17, 2014

Conditioning: 18 Dec 2014

Strength:
5 RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

  • 5L/5R Lateral lunges- AHAP - men 20k/women 12k)
  • 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD:
Teams of 3
5 rounds

  • 50m prowler push (140#/90#)
  • max effort wall balls
  • rest
__________________________________
post names and time & wall balls to board

"Get it done"

OTMEM pull ups/ringrows
Min 1-1 pull up
min 2-2 pull ups 
min 3-3 pull ups 
20 min cap


Row 350m
30 ball slams 
row 250m
20 ball slams 
row 150m 
10 ball slams