4-28-16

Strength: Deadlifts

 

WOD: Tabata This

6 rounds of Each Movement in a Row

:20 Seconds of Work

:10 Seconds of Rest

Wall Balls

Calorie Row

Goblet Squats

Kettle Bell Swings

4-27-16

Strength: Back Squats

WOD: 12 MIN AMRAP

5 Power Snatch (95/65)0

10 Snatch Grip deadlift

15 Laterall Hops Over the Bar

 

*EMOM complete 6 jumping lunges

4-26-16

Strength: Push Press

 

WOD:

3 Rounds

20 Burpee Pull Ups

30 Air Squats

20 Sit Ups

100m Farmers Walk

 

4-25-16

Strength: Squat Clean

WOD: 10 Min Running Clock

800m Run/1000m Row

2-4-6-8-10-12-14-16-18-20

Bumper Plate Push Up

Plate Ground to over head

4-22-16

Strength: Overhead Squat

WOD:

8 min Fight for Air Double Under Ladder

10 min AMRAP Ascending Ladder

:20 Plank

1 Power Snatch

1 Rope Climb

 

:20 plank

2 power snatch

1 rope climb

 

:20 Plank

3 Power Snatch

1 rope Climb

4-21-16

Strength: Deadlifts

 

WOD: 14 Min AMRAP or For Time

But in:

30  2 for 1 Wall Balls

5 Wall Climbs

then complete

5 Rounds

200m Run

20 Overhead Lunges

 

4-20-16

Strength: Turkish Get Ups & Handstand Walks

 

WOD: 3 Rounds

20 Shoulder Press

20 Toes to Bar

20 Box Jump Overs

10 Ring Push ups

10 Calorie Row

4-19-16

Strength: Back Squats

 

WOD: 16 Minute AMRAP

50-40-30-20-10

Kettle Bell Swings (55/35)

25-20-15-10-5

Hang Clean (95/65)

**EMOM 2 Burpees Over the Bar

4-18-16

Strength: Push Press

 

WOD: 12 Min AMRAP

40′ Bear Crawl

10 Pull Ups

10 Sit Ups

40′ Broad Jump

**EMOM complete 2 Burpees

 

Brett Allen

Strength/Skill of Choice

 

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014