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arms

2015-10-29

Strength Take 12 minutes to find a 1RM – Snatch WOD (fun one) 5 rounds: 200 m run 1 over the wall climb 4 tire flips 1 rope climb *Scales: Partner tire flip or Deadlift @ 75-80% of 1 RM Strength: 135# Time: 11:33 Rx

2015-10-28

WOD Run the dirt mile 50 push press (115/75) 50 box jumps (24/20) Run the dirt mile *Partition the push press and box jumps however you’d like, but all reps must be completed before second run. Time: 35:52 Rx

2015-10-26

Skill Kipping / Butterfly pull-up practice WOD 30-20-10 Row for calories Abmat sit ups Burpees Rest 2 minutes 15-10-5 Row for calories Abmat sit ups burpees Time: 23:23 Rx

2015-10-25

Warm up 100 sit-ups WOD Half Cindy 10 minute AMRAP 5 pull-ups 10 push-ups  15 squats Total: 7 rounds + 6 push-ups 

2015-10-24

WOD“Helen meets Grace” *teams of two 3 Rounds for time: Run 400m 21 Swings (53/35) 12 Pull ups then… 30 Clean and jerks (135/95) *One partner works at a time; split reps as you see fit ** Both partners must run 400m together Time: Me and Ernie 14:12 Rx

2015-10-20

500m row warm up Bench 12 @ 135 6 @ 155 6 @ 160 6 @ 165 4 @ 165 8 @ 135 100 sit-ups Interval sprint row 10 rounds 30 sec row 90 sec rest Total: 1427m

2015-10-19

WOD 25 walking lunges 20 pull-ups 50 box jumps (20) 20 double-unders (scale: 60 singles) 25 ring dips 20 knees-to-elbows 30 KB swings (2/1.5) 30 sit-ups 20 DB hang squat cleans (35/25) 25 back extensions 30 wallballs (20/14) 3 rope climbs Time: 23:33 (scaled ring dips, 30# dumb bell hang cleans)

2015-10-17

Saturday Night Lights @ 6 pm 5 rounds: 10 deadlifts (225/155) 10 snatches (75/55) 10 handstand push-ups 10 snatches (75/55) Time: 31:18 (2 pads)