Thursday, April 16th, 2015
Strength: front squat 1-1-1-1-1-1-1 WOD: 3 rounds for time of:50 walking-lunge steps100-ft. handstand walk (sub 30 shoulder touch from handstand or 60 from plank)150 double-unders ( 2x single) Cool Down:band mobility(shoulders)
Wednesday, April 15th, 2015
Skill: Alternating OTM for 12 min,8 toe 2 bar 50ft burpee broad jump WOD: “Randy”For time:75 power snatches (75/55) Cool down:400m jog( 200m forward, 200m backward)
Tuesday, April 14th, 2015
WOD: Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.” Post […]
Monday, April 13th, 2015
Strength:Overhead squat 5@50%-5@60%-5@65%-5@70%-5@75% WOD: Complete as many rounds as possible in 12 minutes of: Single arm kettlebell thrusters, 10reps (53/35)15-foot rope climb, 1 ascent ( sub: from ground rope pull up) Cool Down:50 russian twist, 50 knee ups
Saturday, April 11th, 2015
WOD: “Helen”3 rounds for timeRun 400m21 kb swings(53/35)12 pull-ups