Wednesday 6/26!

100 SDHP 52/35- 3burpees

100 wt'd V ups - 6 games push ups

100 Push press 95/65 - 18dubs/30 singles

Top of each min, complete 2nd movement, then start accumulating your 100 reps, (starting each min with the 2nd movement)....rotate thru all three movements! 

30 min time cap

Tues. Helen!!

400m run

21 kb swings 52/35

12 pull ups

3 rounds for time!

Monday 6/24

1 rep max bench press

Then......

2min max rep burpee box

250 m row

Rest 3 min

3 rounds 

Partner power clean & jerk

400m run

Max rep power clean & jerk 155/115

(While partner is running) 

4 rounds each

Tuesday 6/18!!

Front squat 5x5

Then 

3 -5 min ladders...first movement remains the same...2nd up by 2

10 Jumping air squats

chest 2 bar pull ups

2 min rest

20Dubs

Med ball cleans

2 min rest

5 burpees

Kb swings 

Monday

The new standard 

500m row

40 air squats

30 sit-ups

20 games push-ups

10 box

800 m run

10 box

20 games push-ups

30 sit-ups

40 air squats

400 m run 

Cleaning is Fun!

5x5 Hang cleans

Then......

21 cals on rower

21 squat cleans 95/65

15 slams

15 squat cleans 95/65

9 burpees

9 squat cleans 95/65

Tuesday triple

25 wall ball

25 box jumps

1 running lap on track (725m)

Record time....rest 3 min

3 rounds!

Big Chest Monday

180WOD

30/30 KB ROW

1 min max bench 155/95

1 min cal row

2 min rest. 

5rds