10-31-13

Back Squat, 3x5
then
Bench Press, 3x5
then
Power Clean, 5x3

Use a weight that you can lift with proper form for all reps. Rest as needed between sets. All squats first. Then all bench. Then all Cleans.

10-30-13

SPORTS DAY.

Extra Credit: Gymnastics work

Take 12 minutes and complete as many reps as possible of (your choice):
Muscle Ups
Hand Stand Push ups
Front levers
Back levers
kick up to inverted hang, lower slowly as rigid and straight body as able

10-29-13

Warm up:
Run 1 mile

For Time:
21-18-15-12-9-6-3
Toes to Bar
Back Extensions

Cool Down:
4 sets of 60 sec plank holds
rest 30 sec between each set

10-28-13

For Time:

100 Burpees

Sorry for late post.

10-18-13

FRIDAY CHALLENGE 
2 ROUNDS
Complete as many unbroken reps as possible, max effort to failure..
Rest exactly 5 minutes between each movement.

- Wall balls (20lbs/14lbs)

- Pull-Ups

- Body Weight Bench Press (USE A SPOTTER!!!)

- Row 500 meters for time (100% effort)

NOTES:
Give each work out your best effort, don't hold back for the second round. Shoot for new personal records (PRs) in the first round.  As soon as you stop, drop the ball, let go, or re-rack the bar, you are done for that round.

Don't do the bench press without a spotter. Replace with DB if needed.

10-17-13

Strength

Every minute on the minute for 8 minutes 

3 Clean and Jerks, 60% of 1 Rep Max 

- Challenge your self, but use a weight you can complete all 8 rounds. 

WOD

2 Rounds for time

15-12-9

Power Cleans(115lbs/75lbs)/Burpies 

Rest 10 minutes between rounds

Scale weight as necessary. 

10-16-13

SPORTS DAY

The sports courts are out of commission for another week.

Row 2K for time. (95%)
20 minute recovery run (Slow easy pace).
Row 2K for time. (100%)

Beat your first time.