No WoD … [Read more...] about Friday 010504
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Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up. Dumbbell "thruster" from 10" box 20-15-10 max weight each set. No "rocking up" or "plunking down" 1000 meter row. (Thruster is a front-squat/push-press combo movement.) … [Read more...] about Saturday 010505
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice. Squat 4 sets, 10,8,6,4 reps Row 2000 meters Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump) Lunge forty steps, twenty each leg, alternating right and left. Bench-press body weight for max reps. Lunge twenty steps, ten each leg, … [Read more...] about Saturday 010428
Monday 010430
For time: Jump rope "Double under"; 90 seconds 8 Clean and Jerks; 1/2 body weight 6 Clean and Jerks; 3/4 body weight 4 Clean and Jerks; body weight (no resting weight on ground) Jump rope "Double under"; 90 seconds … [Read more...] about Monday 010430
Tuesday 010501
Three rounds of: 25 Sit-ups 12 Back extension/glute-ham raises Then, Three rounds of: Max set of pull-ups Max set of push-ups Walking lunge twenty steps each right and left leg … [Read more...] about Tuesday 010501
Thursday 010426
Swim 400 meters three times Handstand & Pull-up, do as many pull-ups as the number of minutes it takes you to do twenty handstand push-ups Deadlift 5 sets all at three reps Bike 20 sec's on 10 sec's off 8 times … [Read more...] about Thursday 010426
Friday 010427
Jump-rope, 1 minute double under/1 minute rest 5 times Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up Snatch two sets, 15 and 12 reps Swim 100 meters 4 times … [Read more...] about Friday 010427
Tuesday 010424
Run 800 meters two times Sit-ups & Back Extension, superset three sets Bench Press five sets all at ten reps, total weights Jump-rope practice double under for ten minutes … [Read more...] about Tuesday 010424
Wednesday 010425
Push-ups & Pull-ups, do max set of push-ups then max set of pull-ups, repeat for total of three times Clean and Jerk, three sets, 15,12, and 9 reps Row 500 meters three times … [Read more...] about Wednesday 010425
Saturday 010421
Max set of pull-ups Run 800 meters Max set of pull-ups Run 400 meters Max set of pull-ups Run 200 meters Report entire time for workout and total for pull-ups. … [Read more...] about Saturday 010421