April 30, 2018
Monday 180430
For Time:
2-4-6-8-10 Reps of:
-Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55
-HSPU RX+ Strict
REST 3min
10-8-6-4-2 Reps of:
-Power Cleans
-S2O
April 2018
April 28, 2018
Saturday 180428
ATTENTION: We ask that you do NOT park inside the lot today. We will be working to move the large pull up cages and will have a big rig that will need the space. Thank you so much!
“Grateful Dead” by DB
For Time:
-800m Row
-8 Bear Complexes 115/80 RX+ 135/95 MRX 95/65lbs
-600m Row
-6 Bear Complexes
-400m Row
-4 Bear Complexes
-200m Row
-2 Bear Complexes
Post time to comments.
Compare to April 24, 2017.
April 27, 2018
Friday 180427
“Tabata Today” by DB
For Max Reps of Each Exercise:
-Tabata Russian KBS 88/70/55/45/35/25lbs
Rest 2 minute/rotate
-Tabata Push Press 55/45 75/55 95/65115/75
Rest 2 minute/rotate
-Tabata T2B or Bar V-Ups
Rest 2 minute/rotate
-Tabata Box Jumps 34/30/24/20/18/12″
Rest 2 minute/rotate
-Tabata Anchored Military Sit-Ups with or without weight behind head 25/15 15/10 10/5
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
-Tabata SDHP 55/45 75/55 95/65 115/75
For Max Reps of Each Exercise:
-Tabata Russian KBS 88/70/55/45/35/25lbs
Rest 2 minute/rotate
-Tabata Push Press 55/45 75/55 95/65115/75
Rest 2 minute/rotate
-Tabata T2B or Bar V-Ups
Rest 2 minute/rotate
-Tabata Box Jumps 34/30/24/20/18/12″
Rest 2 minute/rotate
-Tabata Anchored Military Sit-Ups with or without weight behind head 25/15 15/10 10/5
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
-Tabata SDHP 55/45 75/55 95/65 115/75
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min.
*This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.
**Athletes can pick order of exercises**
*This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.
**Athletes can pick order of exercises**
Post total reps to comments.
April 26, 2018
Thursday 180426
Team WOD:
In 2 Athlete teams:
In Order For Time:
-60cal A Bike or Row (non-working partner in bottom of KB Goblet Squat)
-60 Power Snatch (non-working partner bar OH locked out at top of Power Snatch)
-60 WallBalls (non-working partner in plank position w/feet on wallball)
-600m Run (one partner carrying wallball)
-60 Pull-ups RX+ C2B (non-working partner hang from bar)
-60 KB Goblet Lunges (alt feet/stationary; non-working partner bottom KB Goblet Sqt)
In 2 Athlete teams:
In Order For Time:
-60cal A Bike or Row (non-working partner in bottom of KB Goblet Squat)
-60 Power Snatch (non-working partner bar OH locked out at top of Power Snatch)
-60 WallBalls (non-working partner in plank position w/feet on wallball)
-600m Run (one partner carrying wallball)
-60 Pull-ups RX+ C2B (non-working partner hang from bar)
-60 KB Goblet Lunges (alt feet/stationary; non-working partner bottom KB Goblet Sqt)
Barbell Wts = 95/65 RX+ 115/75 MRX 75/55
KB Wts =55/35# Rx+ 70/55# MRX 45/25#
WBs = 20/14 10/9′ RX+ 20lbs 11/9′
MRX 20/10 9′ *One Athlete in a Static Hold Position (i.e. plank, Hang from bar etc), while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work, 1 in static position, switch
KB Wts =55/35# Rx+ 70/55# MRX 45/25#
WBs = 20/14 10/9′ RX+ 20lbs 11/9′
MRX 20/10 9′ *One Athlete in a Static Hold Position (i.e. plank, Hang from bar etc), while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work, 1 in static position, switch