Thursday, July 24, 2014

Handstands and Hollow Rocks

Skill
Handstands & Hollow Rocks

WOD:
WOD (teams of 3)- 
Total of 750m
  • 50m sled drag 
  • 10 wall balls
  • rest
_______________________
post name and time to board

Wednesday, July 23, 2014

Helen

Strength:
Deadlift
  • 3x3 Deadlift @ 87.5% of 1RM
WOD:

“Helen” (09 April)

3RFT
  • 400m run (this can be done as the 50m length 8 times, or 2 laps + one short side)
  • 21kb swings (24k/20k)
  • 12 pull ups
________________________
post name and time to board

Tuesday, July 22, 2014

starts with the letter L

Strength:

Backsquat 
  • 80% x 5 reps
  • 87.5% x 4 reps
  • 95% x 3 reps
WOD:

5 RFT
  • 10 lateral burpees
  • 10 front rack barbell walking lunges (95#/65#)
_______________________
post name and time to board

Monday, July 21, 2014

renegade

Strength:
  • Strict Press 3x5 (add 2.5/5# to last week)

WOD:
12 min AMRAP
  • 10 overhead weighted sit-ups (35#/25#)
  • 15 renegade rows (push up + l&r pull=1)
  • 20 double unders
________________________________
post names and rounds + reps to board

Friday, July 18, 2014

Partner Up

Strength:

  • Powerclean 5x3 (add 2.5/5lbs)

WOD:

Partner WOD

For a total of 3K

  • Partner A:
  • 250 m Row
  • Partner B:
  • 5 Push Press (115#/75#)
  • Plank Hold until partner finishes row

_________________________
Post names and times to board.