Monday, September 25, 2017

Tuesday, 26 September


Tuesday, 26 September
Helen (Time)
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

Skill Work
10 minutes DU work:
Work unbroken DUs in increasing sets of 5. (5, 10, 15, etc...)
How far can you get in 10 minutes?


Sunday, September 24, 2017

Monday, 25 September



1000m Row (Time)
Max Effort 1000m Row
2 minute rest after each activity today.
Metcon (Time)
15 Clean and Jerk (95/135#)
2 minute rest after.
Metcon (Time)
15 OHS (95/135#)
2 minute rest after
Metcon (Time)
15 Power Snatch (95/135#)
2 minute rest after

1-Mile Run (Time)
Max Effort 1-Mile Run


Friday, September 22, 2017

Saturday, 23 September


Barbara (Time)
Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*


Wednesday, September 20, 2017

Thursday, 21 September


Metcon (Time)
30 Push-Press (55/75#)
Run 800m route
Complete 10 pistols and 10 burpees at
100m, 200m, 400m, 600m, 700m
30 Push Press (55/75#)


Tuesday, September 19, 2017

Wednesday, 20 September


Muscle-ups (Work for 10 minutes)

Metcon (Time)
4 rounds:
15 Box Jump (24/30")
15 Hang Power Clean (75/115#)
15 KBS (1.5/2pd)
15 Wipers


Monday, September 18, 2017

Tuesday, 19 September


Isabel 
For Time:  30 Snatches, 135# / 95#
Must be squat snatches.


Sunday, September 17, 2017

Monday, 18 September


Front Squat (1RM)

Metcon (6 Rounds for time)
With a partner (rest while partner works):
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run
Record each time separately in Wodify