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Post by Admin on Jan 5, 2014 16:01:08 GMT
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Post by Admin on Jan 6, 2014 9:22:40 GMT
20 Min AMRAP 10x Pull-ups 5x Deadlift(135/95) 8x Push press (135/95)
13+10 RX
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Post by Admin on Jan 6, 2014 21:23:33 GMT
Sheiko WEEK 2, DAY 1
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Post by Admin on Jan 7, 2014 17:20:07 GMT
SNATCH 3/2/1 (2's) 100 x 2 115 x 2 130 x 2
Snatch pull 135 x 2 155 x 2 165 x 2 175 x 2
Palms in Pull ups w/ weight +35 x 5,5,5,5,5
Seated DB curl 35 x 10 40 x 10 45 x 10
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Post by Admin on Jan 7, 2014 19:16:48 GMT
50 squats (95) 50 GHD sit ups 50 squats (75) 50 GHD back Ext 50 squats (55) 50 GHD sit ups
14:20
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Post by Admin on Jan 8, 2014 2:25:59 GMT
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Post by Admin on Jan 8, 2014 13:21:45 GMT
10-9-8-7-6-5-4-3-2-1 Squat clean (155) 1 round Cindy on each
26:00 RX
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Post by Admin on Jan 10, 2014 3:31:55 GMT
Pushpress 110 x 5 130 x 5 145 x 5 Split Jerk 110 x 5 10 0 x 5 145 x 5 Pushpress 110 x 10,10,10 HSPUs 5,5,5,4,3
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Post by Admin on Jan 10, 2014 23:20:09 GMT
10 minAMRAP
3 Thrusters (135) 6 Burpee pullups
7+3
Sheiko
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Post by Admin on Jan 11, 2014 14:43:25 GMT
189.6 17 mins
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Post by Admin on Jan 11, 2014 17:32:20 GMT
DUBs class. Learned a ton. A lot to work on. DUBs challenge in the works!
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Post by Admin on Jan 13, 2014 10:59:37 GMT
For time 30x Pull-ups 30x KB swing (53/35) 30x Thrusters (75/50) 15x each arm KB snatch (53/35) 30x Push-ups 30x Toes to bar 30x Box jumps (24/20) 30x Wall ball (20/16) Row 30 calories
17:00
Tabata GHD sit ups 50 total reps
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Post by Admin on Jan 13, 2014 20:40:24 GMT
BENCH 5/3/1 (5's) 175 x 5 200 x 5 230 x 5 175 x 22RP
Ring pull ups BW x 5 +25 x 5,5,5 BW x 6
Flat bench w/chains +175 x 5,5,5
SDHP 95 x 10 115 x 10 135 x 10
Seated Alt DB curl 25 x 30,20,15
Ring Dip BW x 30,20,15
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Post by Admin on Jan 14, 2014 1:55:03 GMT
Repeared WOD, teamed up with Shane BAM!
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Post by Admin on Jan 14, 2014 2:34:00 GMT
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