Saturday, February 6, 2016

Friday, February 5, 2016

Row, WB, KBS, BJ, C2B, DU

10 minutes to complete
50 calorie Row
40 Wallball shots
30 Kettlebell swings, 1.5/1
20 Box Jumps, 24/20
10 Burpee C2B Pullups

then

Tabata Double Unders

Post reps completed in the WOD and total DUs completed to comments.

Thursday, February 4, 2016

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday, February 3, 2016

DL, Snatch, Balance, Row

EMOM for 15 minutes perform in one continuous set
1 Snatch-grip Deadlift
1 Hang Power Snatch
1 Heaving Snatch Balance

Then

15 minute Row for max average watts

Post average load and max average watts to comments.

Tuesday, February 2, 2016

Front Squat x 5

15 minutes to establish 5-rep max Front Squat. Pause for 3 seconds at the bottom of each rep.

Then

8 minute AMRAP
10 SDHP, 95/65
10 Bar-over-burpees

Post load and reps to comments.

Monday, February 1, 2016

10-8-6-4-2 Hang Clean

20 min to establish 10-8-6-4-2 rep max hang clean. Total of all loads is your score. (First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. Change weights as needed.)

Then

For time:
10 Chin-ups
20 Hand release pushups
8 Chin-ups
16 Hand release pushups
6 Chin-ups
12 Hand release pushups
4 Chin-ups
8 Hand release pushups
2 Chin-ups
4 Hand release pushups

Post Hang Clean score and time to comments. Compare to Hang Squat Clean score 9/22/14.

Sunday, January 31, 2016