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arms

2013-04-30

STRENGTH Back Squats 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Front Squats 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% WOD 4 rounds for time of: Handstand push-ups, 5 reps Row 200 meters Pull-ups, 10 reps Run 200 meters Time: 14:09 …

2013-04-29

STRENGTH Shoulder Press 4 x 5 @ 40% 5 @ 50% 5 @ 60% WOD 2 Rounds for time: EMOM 2/1.5 pood Kettle Bell Swings, 30 reps Rest 1 min 20/14# Wall Balls, 30 reps Rest 1 min 75/55# Sumo Deadlift High Pull, 30 reps Rest 1min *The initial penalty …

2013-04-27

TEAM WOD Teams of 4 30 Wallballs (20/14) 1- 30 Hand Release Pushups 2 – 30 Box jumps (24/20) 3 – 30 KB swings (1.5/1) 4 – Row 300m 30 Deadlifts (225/135) Rules: 1. The wallballs are performed one athlete at a time, starting with the women. When all four …

2013-04-22

STRENGTH Shoulder Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% (125# fail) WOD AMRAP 6 min 3 Pull-ups 6 Push-ups 9 Squats Rest 3 min AMRAP 6 min 3 Knees to elbow 6 Box jumps, 24/20” 9 Sit-ups Total: …

2013-04-20

WOD Teams of 4 AMRAP 20 minutes Stations: Medicine Ball Cleans Ground to Overhead (95/65) KB Swings (1.5/1) 200m Run The runner determines when to rotate. Score=number of reps total Melissa/Marina/Patrick/John: 661 CFM Post (I’m in the picture)

2013-04-17

STRENGTH Bench Press (rated at my max: 160) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD 4 Rounds for time of: 100 meter Farmers carry, 53/36# each arm 200 meter sprint Push ups, 20 reps Time: 12:31 Rx weight …

2013-04-15

STRENGTH Shoulder Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% (3 x 115# success) Bonus: (1 x 125# success. 2nd rep fail) WOD Row 400m Rest 30 sec Row 200 Rest 15 sec Row 100 Time: 3:09

2013-04-09

Strength: Back Squats Front Squats 1×10 @60% 1×5 @ 60% 1×8 @70% 3×5@70% 1×6@ 75% 1×4 @80 WOD 3 RFT: Row, 250 meters 15 Push-ups 25 Double unders 15 Pull-ups Time: 10:58 Rx