Tuesday 150915
Sprint Training
For Time:
6 Hang Power Clean 135/95 RX+ 185/125 55+ 105/70
5 Over Bar Burpees
40 Double unders or 40 ski/mogul jumps over barbell
5 Over Bar burpees
6 Hang Power Clean
Rest 2 min
Repeat 3 more times for a total of 4rds
Post time for each round and total time minus 6 minutes of rest.
September 15, 2015 Read More »
Monday 150914
“Terriffic Tabata” by DB
Tabata Goblet Squat 70/53/35lbs
Rest 1 minute/rotate
Tabata Push Press 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata Front Squat 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
Tabata KBS 70/53/35lbs
Rest 1 minute/rotate
Tabata Wall-Ball 20/14 10/9′ clear line
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post score to responses.
September 14, 2015 Read More »
Saturday 150912
Master and Teen CF Games WOD “SQT”
3 RFT:
10 Power Snatch 95/65
200-yard shuttle sprint, 50 yards there and back twice
*adjust as per appropriate age group
Post time to responses.
September 12, 2015 Read More »
Friday 150911
2 RFT:
30 Air Squats or 10 Pistols (alternating)
30 Pull-ups or 10 MUs (bar or ring)
30 Sit-ups (ab-mat anchored) or 10 GHD situps hands touch floor/females touch 8″rise
30 Hand Release Push-ups or 10 Strict HSPU
30 Deadlifts 135/95lbs or 10 Deadlifts 295/205
Post time to responses.
September 11, 2015 Read More »
