24 May 2013

Posted: May 23, 2013 in Uncategorized

SWOD: Shoulder press ,15 mins to establish 1RM

DWOD: 100 thrusters for time (75/45)

*Every time you drop the bar, run 400 meters.

23 May 2013

Posted: May 22, 2013 in Uncategorized

SWOD: Deadlift 12×1 at 75% 1RM. EMOM

DWOD: 15 min AMRAP

30 lunges (15 each leg)

60 Double unders

30 ABMAT situps

60 lateral hurdle jumps over the bar

22 May 2013

Posted: May 21, 2013 in Uncategorized

SWOD: Bench press 10×3,  (EMOM or every 90 seconds) @ 60-65% of 1RM

DWOD: 3 RFT

20 hang clean (135/95)

15 Burpees

10 box jumps (28/24)

21 May 2013

Posted: May 20, 2013 in Uncategorized

SWOD: Back squat 10X3

Skill:Max effort Free handstand hold. 3 rounds, 1min on, 1 min rest

DWOD: 10 min AMRAP

10 pullups

15 hang power snatch (75/55)

20 Push-ups

 

*Sorry about the continously late posts. Hazing will commence.

20 May 2013

Posted: May 19, 2013 in Uncategorized

SWOD: 12 x 1 snatch EMOM 80-90%

DWOD: For time
30 Over box jumps 24/20
10 Clean & jerk 135/95
30 Burpees
10 Clean & jerk 165/115
Row 30 cals
10 CLean & Jerk 185/135

17 May 2013

Posted: May 16, 2013 in Uncategorized

SWOD: Weighted pull-up 7×3

DWOD: 20 minute AMRAP

400 meter run

40 double unders

30 wall ball slams (20/14)

20 Wall ball goblet squats….”bear hug!” (20/14)

16 May 2013

Posted: May 15, 2013 in Uncategorized

SWOD: 5 Rounds 

1 minute plank hold/ 30 second rest

30 second L-sit/30 second rest

DWOD: On a 15 minute running clock…

5 mins max reps front squat (135/95)

4 mins max reps over the bar burpees

3 mins max rep toes-to-bar

2 min max rep muscle-up, bar or rings (scale with C2B pull-ups)

1 min max rep shoulder-to-overhead (135/95)