Blog Archives
02.29.16
Happy partner Monday !!!
A) Warm – up
- 2 Rounds
200 m
20 PU
20 SU
20 Air Squats
B) Teams of 2
- 5 Rounds (each)
10 Bench (185/105)
20 DL (225/155)
- Complete 16.1 if you haven’t already 20 min AMRAP:
- 25 ff OH Walking Lunge
- 8 Burpees
- 25 ff OH
- 8 C2B
Wednesday 02.03.16
A) Strength
- Deadlift
5 – 5 – 3 – 3- 3
Build to ” HEAVY ” Triple
B) Part 1 for Time
- 3 Rounds
15 Hang PCLN
15 Burpees
Time Cap 10 min
3) Part 2 for Time
- 3 Rounds
15 S20 (135/95)
75 OU/225 singles
Time Cap 10 min
Wednesday 01.27.16
Hump Day !!!
A) Warm – Up
800 m Run
100 DU
B) Strength
Bench
7 – 6 – 5- 4 – 3 – 2 – 1
C) Midline Madness
- 3 Rounds
10 Strict T2B
20 Abmat SU
30 Super mans
40 Flwtter kicks
50 Bandes Good Mornings
60 sec Plank hold
- Rest 1:00 min
Monday 01.11.15
Partner Monday !!
Warm – up
WOD
3 Part WOD
- 4 Rounds
4 PCLN (205/145)
4 Front Squat
4 S2OH
- 2 min Rest
100 Double / 300 singles
40 SU
40 OH Squats (135/95)
40 SU
100 Doubles/ 300 singles
- 2 min Rest
- 2 Rounds
800 m
40 Weighted PU (45/25)
