2-9-16

Strength: Shoulder Press + Push Press

 

WOD: For Time

100m Run

100m Backpedal

then complete

“Diane”

21-15-9

Deadlifts (225/135) (70% or less of 1 rep max or a trip in an ­čÜĹ)

Handstand Push Ups

 

 

 

2-8-16

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2-6-16

For Time:

800m Run

70 Kettlebell Swings (70/55)

60 Back Squats (95/65)

50m Sled Pull 2x (125/75)

40 Calorie Row

30 Zurcher Squats with Sandbag

20 Burpees

10 Turkish Get Ups

800m Run

2-5-16

Strength: Split Jerk

WOD:

4 Rounds

6 Knee Raises

8 Box Jumps (30/24)

10 Ab Mat Sit Ups

12 Front Squats (115/75)

 

 

2-4-16

Strength: Overhead Squats

WOD:

21-15-9

Pull Ups

Hand Release Push ups

**Rest 1 Minute

21-15-9

Hang Cleans

Sumo Deadlift High Pulls

 

2-3-16

Strength: Deadlifts

WOD: 4 Round AMRAP

Calorie Row

Wall Balls

Bear Crawl

 

1 minute Rest after each round

:40 work

:20 rest

2-2-16

Strength: Push Press @ 80%

 

WOD:

3 Rounds

80 Double Unders

20 Shoulder Press (55/35)

20 Burpees

 

Time Cap:  Minutes

2-1-16

Strength: Back Squats

WOD: The Lark

3 Rounds

600m Run

16 Power Cleans (155/105)

1-30-16 Hero WOD

“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
Barbell Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

1-29-16

Strength: 2 Min Max Efforts

 

WOD: 4 Rounds

15 Overhead Squats (95/65)

2 Rope Climbs