Author Archive

Thursday, 18 September 2014

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Cash-In: 800m Run

3 RFT:

  • Walking Lunges
  • 100m Farmers Carry (HEAVY)

Cash-Out: 800m Run

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Wednesday, 17 September 2014

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Strength:

Strict Press: 8, 6, 6 at 70, 75, 80% of 1RM

For Time:

  • 60 DU’s (2:1)
  • 30 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60DU’s (2:1)
  • 20 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60 DU’s (2:1)
  • 10 Pull-Ups
  • 10 Push Press (95 / 65)
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Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Monday, 15 September 2014

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MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, August 22, 2014

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Curtis P is my Homeboy

AMRAP x 12min

5 Curtis P’s (95 / 65)

7 Lateral over the Bar Burpees

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Thursday, August 21, 2014

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Dr. Izumi Tabata

Strength:

Strict Press: 10, 8, 8 @ 65, 70, 75% of 1RM)

Tabata:

V-Ups

Russian KB Swing (53/35)

Air Dyne

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Wednesday, August 20, 2014

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Pistola

Skill Work: Pistol

Mini-WOD:

3 Rounds:

5 pistols (ea leg = 10 total)

5 ring-rows

For Time:

1-10 Ladder:

Front Squat (135 / 95)

Pull-Ups

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Tuesday, August 19, 2014

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Doughnuts and Deadlifts

Strength:

Deadlift: 10, 8, 8 @ 65, 70, 75% of 1RM

OTM for 10 Minutes

Odd: 200m Run

Even: 7 Deadlifts

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Monday, August 18, 2014

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The Ghost:

6 Rounds of:

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

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