Wednesday May 24, 2017

Warm up

3 rounds

5 lateral lunges each side

5 walking lunges

5 backward walking lunges

10 good mornings

20 double unders or 40 singles

 

PART A

50 Weighted walking lunge steps. Hold the weight however you choose and break the steps up however you choose

 

PART B

Not for time

50 reps Bent-over barbell row 135/95

 

Part C

Within a 4 minute time period complete 35 strict pull ups in as few sets as possible.

Post number of sets used to complete the pull ups.

 

Part D

For time

500m row

 

Compare to 2/19/14

Tuesday May 23, 2017

SPENCER

Happy Birthday Coach Spencer !

Warm Up

2 times

100m run

10 Superman /Hollows Swings from Pull Up Bar

100m run

Inchworm there and back

100m run

5 Squat therapy on the wall

100m run

20 High Calf raises

5 Down Dogs to Up Dogs

 

15 MINUTES

1 MINUTE-SQUATS

2 MINUTE-DOUBLE UNDERS

3 MINUTE-PUSH UPS

4 MINUTE- DEADLIFTS 185/125

5 MINUTE – PULL UPS

Compare to 2/18/14

 

Teen Wod

3 Rounds:

5 Burpees

7 Box Jumps

9 Power Cleans