19/10/15

Strength

Strict-Press
-Find a 1 rep max

Core

6-Rounds
20 sec-Hollow hold
6- Hanging leg Raises

WOD

10 min Amrap
2-Dumbbell Snatch #35 #50
2-Box-jump-overs 20/24”
4- Dumbbell Snatch
4-Box-Jump-overs
6-Dumbbell Snatch
6-Box-Jump-overs
etc… continue pattern until time expires

19/10/11

Workout 20.1

10 Rounds for time:
8-Ground-to-Overheads #65 #96
10-Bar-facing-Burpees
15 min time-cap

Scaled:
45/65 lb. (may step over the bar)

19/10/10

Strength

5-Rounds
3- Bench-press @ 80%
-Max Push-ups
Rest 3 min’s after each round

WOD

2-Rounds (12 min cap)
26-Calorie Row
26- Walking Lunges w/plate #25/45
26- Russian Twists w/plate #25/45
26- Toes-to-bar

19/10/09

Strength

Deadlift
5 x 5 @ 75%

Core

3 rounds:
20 sec- Forearm Plank
10 sec- Rest
20 sec- Side-plank forearm Right
10 sec- Rest
20 sec- Side-plank forearm left
10 sec- Rest

WOD

8 min EMOM
1st min- 60 DU’s
2nd min- 10-Power-Cleans #95 #135

19/10/08

Strength

Strict-press
-Build up to a 3 RM

WOD

21-15-9 reps for time:
Overhead-Squats #75 #115
Chest-to-bar Pull-ups
After each round:
500 m row