WODs

Fitness Monday 15 2014

A.1 3 Sets: Front Rack elvevated Lunges 6-8 per leg; rest 20 sec between legs;
A.2 3 Sets: Wtd Sit-ups 20; rest 2 min
+
B1. Single Arm DB Press 6-8 per arm; rest 30 sec
B2. 5 Pull-up negatives ; rest 90 sec, x 4
+
C1. DB Pendlay Row 5 reps @ 3102; rest 30 sec
C2. 45 sec Ring FLR; rest 90 sec, x 4

Balance: Monday 15 2014

A. 6 sets - every 2 min - BS @ 20X1 x 2 (increase load per set - NOT maxes)

B. BS @20X1; 1,1,1; rest 3 min - see how it feels

C1. Wtd. chin up; 3,3,3; rest 60 sec - mix grips per set
C2. Max effort strict pull - up x 3; rest 2 min
+
For time:
15 Burpee MU @ 100%
rest 3 min
5 rounds:
4 squat clean thruster (185#135#)
6 EROM-HSPU
8 FR walking lunges (135#115#)
rest 3 min
Row 1k @ 95%

Fitness Friday 9.12.2014

A. Dead Lift 5,5,5,5;
(build ea Set) rest 2 min
+
10 rounds for time:
50 ft FC 16/12kg
10 NPBurpees
10 Goblet squats 16/12kg

Balance Friday 9.12.2014

A. Power Clean Tng – Build to a heavy 5 rep
B. Push Jerk behind the neck; 5,5,5; rest 90 sec
C. For 8 sets - every 30 sec – SJ x 1 (+80%)

+

8 min amrap:
6 KBS
6 thrusters
6 CTB chin ups

Balance Monday 9.8.2014

3 sets @ max effort

250m row
15 kbs 2/1.5
25 burpees
15kbs 2/1.5
250m row

rest exactly 12 min b/t sets

Record each set