Thursday, May 28, 2015 3 Rounds for Time: 800 Meter Run 5 Snatches(135,95)(105,65)(75,55)(55,35) 9 Pushups 12 Toes to Bar(knee raises)(abmat) We will get back to our regular Thursday skill work next week. For this week, since we were off on...
Read moreWednesday, May 27, 2015 Back Squat: 65%x5, 75%x5, 85%x5+ (add 20 lbs to your current 1 rm, then take 90%) Press: 65%x5, 75%x5, 85%x5+ (add 10 lbs to your current 1 rm, then take 90%) Then, For Time: 21-15-9 Push Press...
Read moreSaturday, May 23, 2015 “Murph” For time:(w/20# weighted vest or body armor) 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Partition the pullups, pushups and squats however you want. In memory of Navy Lieutenant Michael...
Read moreFriday, May 22, 2015 Deadlift: 40% x 5 50% x 5 60% x 5 Then, For Time: 800 Meter run 5 Pullups 10 Pushups 15 Squats 800 Meter run Today we finish out our deload week for the strength cycle with deadlifts. Our metcon is going to be a tuner wod...
Read moreThursday, May 21, 2015 5 rounds for improvement: 2 minutes row 2 minutes rest Then, Pick a skill to work on Today is a great day to work on your rowing technique. You don’t have to be super tall and strong to be a good rower. If you...
Read moreWednesday, May 20, 2015 Press: (use 90% 1 rm) 40% x 5 50% x 5 60% x 5 Then, For Time: 50 Situps 200 Meter Run 15 Power Snatches(115,85)(95,65)(75,45)(55,35) 400 Meter Run 15 Power Snatches 200 Meter run 50 Situps Today we will be deloading the...
Read more