Wednesday, February 27, 2013
Tuesday, February 26, 2013
SNATCH + WOD
Snatch
175# x 1
175# x 1
186# x 1
Then
OTM 10 Mins
3 HSPU
3 Front Squat 201#
Score = Complete + 1 FS
175# x 1
175# x 1
186# x 1
Then
OTM 10 Mins
3 HSPU
3 Front Squat 201#
Score = Complete + 1 FS
Saturday, February 23, 2013
Friday, February 22, 2013
OHS 1RM + WOD
OHS 1RM With Butcher, Typhoon + Striker
230# / 245# / 256#F
Then
OTM 8 Mins
5 Pull Up
5 Thrusters 140#
230# / 245# / 256#F
Then
OTM 8 Mins
5 Pull Up
5 Thrusters 140#
Wednesday, February 20, 2013
CLEAN COMPLEX + FRONT SQUAT
1 Clean + 1 Hang Clean W/ Killer, Cyborg + Wolverine
135# + Chains x 1 x 8
Front Squat
280# x 1 x 3
GHR 4/8/8
200 FlutterKicks
135# + Chains x 1 x 8
Front Squat
280# x 1 x 3
GHR 4/8/8
200 FlutterKicks
Tuesday, February 19, 2013
SNATCH BALANCE + WOD
Snatch Balance With SpitFire, Tattoo, Lector, Cyborg + Striker
190# / 230# / 250#F
Then
12Mins Ladder
1 KBS 2 Pood
1 Burpee
Score = 11 Rds + 6 KBS
190# / 230# / 250#F
Then
12Mins Ladder
1 KBS 2 Pood
1 Burpee
Score = 11 Rds + 6 KBS
BOX SQUAT + WOD
Box Squat With Killer, Lector + Doctor
140# x 2 x 4
150# x 2 x 3
170# x 2 x 3
Then
3 Rds
5 Unbroken MU
15 Unbroken Wallball 10Kg
300m
Time : 10:34 (2 Breaks)
140# x 2 x 4
150# x 2 x 3
170# x 2 x 3
Then
3 Rds
5 Unbroken MU
15 Unbroken Wallball 10Kg
300m
Time : 10:34 (2 Breaks)
Saturday, February 16, 2013
HOPE FOR KENYA
@ CF Enduro
12Mins
50 Squat
30 Push Up
15 Pull Up
1st Heat = 2 Rds + 10 Push Up (V)(G)
2nd Heat = 3 Rds + 13 Push Up
12Mins
50 Squat
30 Push Up
15 Pull Up
1st Heat = 2 Rds + 10 Push Up (V)(G)
2nd Heat = 3 Rds + 13 Push Up
Friday, February 15, 2013
SPEED DEADS + WOD + VOLUME
SDL With SpitFire + Nic
190# + 2 x Red Bands
x 2 x 12
Then
8 Min
Odd Min Back Squat 230# = 34
Even Min HSPU = 17
Score = 51
Then
21, 15, 9 Burpee
AES 150m
Time = 6:54
190# + 2 x Red Bands
x 2 x 12
Then
8 Min
Odd Min Back Squat 230# = 34
Even Min HSPU = 17
Score = 51
Then
21, 15, 9 Burpee
AES 150m
Time = 6:54
Wednesday, February 13, 2013
100M + 50M SPRINTS + VOLUME
100m x 4
15/16/17/16
50m x 4
7/7/7/7
Then
With Tattoo, Spitfire & Cyborg
5, 10, 15 Thruster 140#
BES 250m Row
Time : 9:42
Then
OTM 10 Mins
5 KBS 2 Pood
50m Row
With Killer, SpitFire, Cyborg + Tattoo
15/16/17/16
50m x 4
7/7/7/7
Then
With Tattoo, Spitfire & Cyborg
5, 10, 15 Thruster 140#
BES 250m Row
Time : 9:42
Then
OTM 10 Mins
5 KBS 2 Pood
50m Row
With Killer, SpitFire, Cyborg + Tattoo
Friday, February 8, 2013
SHOULDER PRESS + WOD + VOLUME
Shoulder Press
160# / 180#F / 180#F
Then
4Rds
90 Sec
15 Pull Up
AMRAP Thruster 100#
Rest 60 Sec
Score = 16/13/10/10 = 49
Then
3 Rds
10 Ring Dip (MU)
21 DU
150m
Score = 6:12
160# / 180#F / 180#F
Then
4Rds
90 Sec
15 Pull Up
AMRAP Thruster 100#
Rest 60 Sec
Score = 16/13/10/10 = 49
Then
3 Rds
10 Ring Dip (MU)
21 DU
150m
Score = 6:12
Wednesday, February 6, 2013
HANG SNATCH + SPEED PRESS
Snatch + Hang Snatch
115# x 1 + 1 x 8
135# x 1 + 1 x 2
Snatch Pull
245 x 3 x 3
Reverse Flys x 2 Sets
Then
Speed Bench
100# x 3 x 10
Tri Work
115# x 1 + 1 x 8
135# x 1 + 1 x 2
Snatch Pull
245 x 3 x 3
Reverse Flys x 2 Sets
Then
Speed Bench
100# x 3 x 10
Tri Work
Tuesday, February 5, 2013
BOX SQUAT + WOD + VOLUME
Box Squat With Killer + Butcher
100# + DBL Red Bands
x 2 x 12
Then
OTM 7 Mins
1 Clean 230#
3 MU
Score = Missed Last Round
Rest 60 Secs
2mins AMRAP Burpee = 21
Rest 3 Minutes
10, 8, 6, 4, 2 TTB
150m AES = 8:01
100# + DBL Red Bands
x 2 x 12
Then
OTM 7 Mins
1 Clean 230#
3 MU
Score = Missed Last Round
Rest 60 Secs
2mins AMRAP Burpee = 21
Rest 3 Minutes
10, 8, 6, 4, 2 TTB
150m AES = 8:01
Monday, February 4, 2013
JERK 1RM+ WOD + VOLUME
Jerk
190# x 1
230# x 1
255# x 1
Then
10, 8, 6, 4, 2 OHS 140#
10, 20, 30, 40, 50 DU
Time : 5:56
Then
5 K Bike
190# x 1
230# x 1
255# x 1
Then
10, 8, 6, 4, 2 OHS 140#
10, 20, 30, 40, 50 DU
Time : 5:56
Then
5 K Bike
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