Tuesday, 2 September 2014

Run, Handstand Push Ups and Rope Climbs 
4 rounds for time of:
Run, 400 m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

2 Min. Challenge – Overhead Squats
As many reps as possible in 2 mins of:
Overhead Squat, 75/45 lbs

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.

Friday, 29 August 2014

Wendler Back Squat Week 4

Power Snatch : 1 Rep Max
Working with a partner, 10 min to find your 1RM

AMRAP 20 mins: Wall Balls, Bear Crawls and Run
Complete as many rounds as possible in 20 mins of:
15 Wall Balls, 20 lbs
Bear Crawl, 50 ft
Run, 250 m

Thursday, 28 August 2014

Thruster 2-2-2-2-2-2-2

Overhead Walking Lunges and Burpees 
5 rounds for time of:
Overhead Walking Lunge, 45/35 lb barbell, 50 ft
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Wednesday, 27 August 2014

Wendler Bench Press Week 4

Row (calories)s, Kettlebell Swings and Box Jumps  
3 rounds for time of:
30 Row (calories)s
30 Kettlebell Swings, 1.5/1 pood
30 Box Jumps, 24/20 in

Tuesday, 26 August 2014

2 Minute Challenge: Burpees
As many reps as possible in 2 mins of: Burpee

Front Squats, Kettlebell Swings and Run
21-15-9 reps, for time of:
Front Squat, 135/95 lbs
Kettlebell Swing, 70/53 lbs
Run, 400 m