Strength Friday

Deadlift 

5-5-3-3-2-2-1-1

Push Press

5-5-3-3-2-2-1-1

if you have time:  

Back Squat

5-5-3-3-2-2-1-1

Wednesday 30 January WOD

4 RFT

15 Front Squats (115/85)
50m bear crawl
25 Burpees
50m bear crawl
35 Double Unders

We will knock out the front squats on the 3rd floor, and then do the rest of the movements in the Hallway.  :)  Bring Water and Ropes!!

Monday's WOD

5 Rounds for Time:

7 Clusters (95/65)

10 Pullups

Friday, 25 January

We did this one back in May, and I want to revisit.  Plan on hitting this one RX this time!!  

Complete 10 Rounds of:

In one minute complete

(115/75)

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

Wednesday 23 January 2013

AMRAP 18

20 Kettlebell/Dumbbell Swings

20 Weighted Situps (bring abmats!!)

40 Overhead Walking Lunges 25/45

Cash Out:  100 Double Unders :) 

Wednesday 16 January

In light of this amazing article we will go for a strength endurance day-- unless there is a code red, we will meet, so check before you leave in the morning!!  

21-15-9 reps for time of:

Deadlifts (225# / 155#)

Thrusters (95# / 65#)

Monday 14 January

Hansen

This one will have to be modified because we do not have any GHDs at Arvin....

Five Rounds:

30 KBS

30 Burpees

30 GHD sit ups (Ab Mat situps)

Good luck, miss you alll!!

CHALLENGE YOURSELF ON THE KBS even if it means you have to stagger start in order to swing the heavier weight.  

Friday, 11 January 2013

“Loredo”

Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Have FUN!!  On the walking lunges:  make sure that back knee kisses the ground, and keep your front shin straight up and down.  

Wednesday 9 January 2013

Five Rounds for Time: 

15 Front Squats (115/75)

15 Burpees

15 Pull Ups

Enjoy!!!

Monday, January 7, 2013

30 Deadlifts (95/65)

30 Hang Power Clean (95/65)

30 Push Press (95/65)

30 Thrusters (95/65)

30 Burpees (95/65)

1 min rest between each set

Back to the Grindstone!

AMRAP 20:

10 Pull Ups

10 Wallballs (20#, 14#)

10 SDLHP (95, 65#)

10 Push Ups