5/30/2015

“ICE BOX”

For time:

15 clean & jerks(155/105)

Run 800 meters

12 clean & jerks

Run 400 meters

9 clean & jerks

Run 200 meters

5/29/2015

Every 5:00 minutes for 25:00 (5 sets):image

In teams of 2

Row or airdyne 30 calories

10 push-ups

10 jumping lunges

20 sit-ups

5/27/2015

STRENGTHimage

Front squat

METCON (Time)

3 Rounds for time of:

30 wall balls

20 burpees

10 box jump-overs

5/23/2015

In teams of 2, Every 6:00 for 24:00 (4 rounds):

Row 500

10 Burpees

10 Box jumps

20 Alternating DB snatches

*one partner will begin each round with the row, the other will end each round with the row

5/22/2015

STRENGTHimage

15:00 to find 1RM push-press

METCON (Time)

NANCY

5 rounds for time of:

Run 400 meters

Overhead squat x 15 reps (95/65)

5/20/2015

STRENGTHimage

3 Sets:

Bulgarian split squats x 8 reps each leg @ 3011

Rest 45 seconds between legs, then rest 45 seconds

Pronated-grip strict pullups x 5 reps @ 2110

Rest 45 seconds

METCON (TIME)

For time:

75 double unders

50 wall balls

25 burpees

50 wall balls

75 double unders

5/19/2015

imageA] 4 sets:

Single-arm DB or KB floor press x 8 reps each arm @2012

B] 3 sets:

60 seconds of max rep strict supinated pullups, rest 60 seconds

60 seconds of hollow hold or rocks, rest 60 seconds

60 seconds of max nose-to-wall handstand hold, rest 60 seconds

5/18/2015

STRENGTH

Back squat

METCON (ROUNDS AND REPS)

AMRAP in 3:00 minutes of:

Cindy or Mary

Rest 90 seconds

*Repeat 3x for a total of 4 cycles

5/17/2015

A] 2 sets of each:

Single-arm OH KB walk x 30 meters each arm

Single-arm front rack walk x 30 meters each arm

Single-arm suitcase carry x 30 meters each arm

Single-arm push-press x 5 reps each arm

Single-arm front rack squat x 5 reps each arm

B] In teams of 2, complete 8 rounds for time of:

Run 200 meters

11 DB burpee deadlifts

*Both partners working at the same time

 

 

 

5/16/2015

imageWOD

In teams of 2, with one  person working at a time, complete:

100 KB swings, 400 meter run*

100 thrusters (45/35), 400 meter run

80 burpees, 400 meter run

100 thrusters, 400 meter run

100 KB swings

*Both partners perform the run at the same time