Monthly Archives: April 2016

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4-30-16

“The Seven”

Seven rounds for time of:

7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

4-29-16

Strength: Front Squats

 

WOD: For Time

2 Rounds

10 Power Cleans (135/95)

10 Toes to Bar

10 Alternating Pistols

10 Shoulder to Overhead (135/95)

200m Run

 

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