It’s All About that Barbell

Saturday, May 16, 2015 In Teams of 4… For Time: 200 Deadlifts(185,125)(155,95)(125,65)(55,35) 150 Back Squats (team will place on back) 125 Bench Press (rack) 100 Cleans Today’s wod is a 4 person team event.  Ideally you would have 4...

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Helen is Here

  Friday, May 15, 2015 Power Clean(use 90% 1 rm) 75% x 5 85% x 3 95% x 1+ Then, “Helen” 3 Rounds for time: 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 12 Pullups This is the end of the weeks strength work...

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PULL!

Thursday, May 14, 2015 Snatch: 3 x 1 @ 70% 1 rm, pause for 2 seconds above the knee(start from the floor). 5 x 1 @ 80% 1 rm Then, Work on handstand skills/drills Today we are back to working on improving our Olympic lifting.  Two weeks ago we did...

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Breathe

Wednesday, May 13, 2015 Bench Press:(use 90% 1 rm) 75% x 5 85% x 3 95% x 1+ Then, For Time: 50 Wall Balls(20,14)(14,10)(10,6) 500 Meter row Get back in for some bench pressing today.  With the weather getting warmer make it even more of a...

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Go!

Tuesday, May 12, 2015 5 Rounds for Time: 10 Deadlifts (225,155)(185,135)(145,95)(95,65) 15 Pushups w/ hands on a 25# plate 200 Meter Run *Rest 2 minutes between rounds. Today you have some rest time included between rounds.  This means that we...

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11 May

Monday, May 11, 2015 Front Squat: 75% x 5 85% x 3 95% x 1+ Then, For time” 100 Double Unders (2 minutes of attempts) 30 Toes to Bar (knee raises)(abmat) 20 Shoulder to overhead (165,115)(135,95)(115,85)(55,35) 10 Front Rack Lunges(165,115)...

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More Murph Training

Saturday, May 9, 2015 5 Rounds for Time: 400 Meter Run 50 Air Squats 30 Burpees This wod comes from the Murph Challenge website.  This will be last long training wod for Murph. We did this last year on May 10th(so go check out your time).  Just...

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