4-14-15
Complete for time 21-15-9 reps of: Deadlift, 275/175 Box Jump, 30/24 Cool Down: 20 Front Leg Swings 20 Side Leg Swings Hold Pike Stretch 2 mins Hold Cobra Stretch 2 mins
4-13-15
“Nasty Girls” Complete 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups (Sub is 15 Jumping Pull-ups and 15 Push-ups) 10 Hang Power Cleans (135/95) -Then- Tabata Core Work (Alternate exercise, 4 rounds, 8 minutes total) Hollow Rock Flutter Kicks …
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4-11-15
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 …
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4-10-15
Complete for Time: 21-15-9 Reps of: Kettlebell Swings (70/53) Wallballs (20/14) 400 Meter Run after each round Strength: 5 rounds: Flexed-arm hang (max hold) Rest 2 mins between rounds
4-9-15
Festivus WoD With a running clock: 0-2:00: Max Front Squats in 2 Minutes (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) 2:01-3:59: Rest 4:00-10:00: AMRAP 6 Minutes 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) 6 Bar Over Burpees -then- 5 …
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4-8-15
Barbell Work 3 Position Clean (Top-to-bottom) + Push Press 3 Position Clean (Top-to-bottom) + Push Jerk 3 Position Clean (Top-to-bottom) + Split Jerk 3 Positions: High Hang + Hang + Floor The focus is technique and getting the bar in …
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4-7-15
Complete for time 5 Rounds: Run 400m Rest 2 mins After each round Men: 15-20 push ups Women: 10-15 push ups
4-7-15
Complete for time 7 Rounds of: 10 Kettlebell Clean & Press, 53/35 10 Burpess “Tabata” Core Work: 3 Rounds Plank Side Plank Left Side Plank Right Hollow Rock
