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02.29.16

Happy partner Monday !!!

A) Warm – upĀ 

  • 2 Rounds

200 m

20 PUimages (14)

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)

 

 

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