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Wednesday 10.28.15

HUMP DAY !!!!!

METCON # 1

Run 2 miles

This is a great baseline to see how far you’ve come or how far you’re going to go in your fitness !!!

6 min Rest

METCON # 2

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1

Weighted Push – Up (45/25)

Dead Lift (185/135)

2 x Abmat SU

Monday 10.05.15

BRING YOUR PARTNER MONDAY !!!

METCON 6 RFT

200 m Run ( Both )

6 Bar MU ( Rx ) or 18 C2B

10 Front Sq (135/95)

10 S20H (135/95)

20 GHD / SU

  • 1 partner works @ a time 🙂

Wednesday 09.30.15

IT’S HUMP DAAAY !!!!

Strength:

10 x 1 PCLN + Push Jerk

a. Complete Rep Every 90 sec

b. increase weight after each rep

c. if you fail either of the two movements, do not increase # until both lifts are successful

METCON: 3 RFT

20 S20H (95/65)

30 WB (20/14)

40 DU

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

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