Monday September 10, 2012
Strength: 5×5 Dynamic Deadlifts WOD “Running Cindy” Run 400m 5 Rounds of Cindy (5 pullups, 10 HR Pushups, 15 Squats) Run 400m 5 Rounds of Cindy Run 400m Core Work: 2 Rounds 30 Abmat Situps 30 DUs
Saturday, September 8th
10 AM CLASS!!! In Teams of three, complete 3 minutes at the following stations: Push press 75/55 OHS 75/55 Ab mat sit ups Ball Slams 50/30Pull ups Box jumps 24/20 Push ups Wall balls 20/14 One team member must run a 400 at each station while the other two rack up the reps. One athlete […]
Friday, September 7, 2012
Back to basics today… maybe you have a previous “Helen” time to beat, maybe you have never taken her on… either way here ya’ go! That 53/35 weight should feel like nothing after the 70/53 from Thursday! We last faced “Helen” on June 19th, 2012 “Helen”3 Rounds for time 400 M Run21 KBS (53/35)12 Pull-ups […]
Thursday, September 6th
Strength: 7 x 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 seconds THEN5 Rounds for total reps 90 second AMRAP10 Over the box jumps (24/20)10 KBS (70/53)5 Over the box jumps (24/20)5 Thrusters (115/75) Rest 1 minute after each round – record reps for round Wrap-up2 Rounds10 GHD WB Situps25 Double […]