Tuesday 20140923

"CARRY ME"

For time:

20 strict pull-ups
20 box jumps, 30″ box (full hip extension at the top and step down) 
20 toes to bar

10 x 10 meter overhead carry, 175 pounds.

20 toes to bar
20 box jumps, 30″ box (full hip extension at the top and step down) 
20 strict pull-ups 

*Competitor: As prescribed 
*Established: Normal pull-ups. 24″ box. 115 pounds for overhead carry or 50% bodyweight. Knees to elbow. 
*Recruit: Pull-up band progressions or normal pull-ups. 18″ box. 75 pounds for overhead carry or 35% bodyweight. Knees to chest or leg raises hanging from a bar. 

Notes: For the overhead carry, carry weight 10 meters, set it down, turn around, clean and jerk/press weight back overhead and carry 10 meters.

Post time to comments.

Monday 20140922

Strength

Here's the last of the 5RMs! 

In 15 minutes work up to 5 RM squat

~Rest 3 min~

1 set – As many reps as possible @ 70% of your 5 RM squat

~Rest 3 min~

3 x 10 reps pistols (5 each leg) 

WOD

10 min AMRAP

10 walking barbell lunges @ 135
10 hand-release push-ups
25 double-unders

*Competitor: As prescribed 
*Established: 115
*Recruit: 75/3x single-unders  

Post loads and WOD rounds to comments.

Saturday 20140920

Strength

In 15 minutes work up to 5 RM push press

~Rest 3 min~

1 set – As many reps as possible @ 70% of your 5 RM push press

~Rest 3 min~

2 x 10 reps single-arm kettlebell press @ 1 pood (or comfortable dumbbell) 

WOD

4 rounds for time:

400m
15 pull-ups
Rest 2 minutes

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: pull-up band progressions  

Post loads and WOD time to comments.

Friday 20140919

Strength

In 15 minutes work up to 5 RM deadlift

~Rest 3 min~

1 set – As many reps as possible @ 70% of your 5 RM deadlift

~Rest 3 min~

2 x 10 reps barbell row

WOD

2 rounds of:

Tabata Toes to Bar
Tabata Air Squats
Tabata Push-ups
Run 800m

Tabata = For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

*Competitor: As prescribed 
*Established: Knees to elbow
*Recruit: Knees to chest 

Post loads, tabata scores and 800m sprint times to comments. 

Wednesday 20140917

Strength

Supersets

• Snatch 3,3,3,2,2,2,1
• BenchPress 8,6,5,4,3,2,1

*Superset = do snatch reps then, with no rest, go straight to bench press reps. Rest b/w sets. If you don't have two bars, just move quickly. 

~Rest 5-10 min~

5×5 Overhead Strict Shoulder Press

WOD

21-15-9

Walking lunge with 45 lb plate held overhead
Burpee

*Competitor: As prescribed 
*Established: 35 lb. plate
*Recruit: 25 lb. plate

Post loads and time to comments.