Friday 2016.04.01

Mar 31, 2016

ben muscle up

Strength

20 minutes to establish a 3RM front squat.

Conditioning

“Festivus Games Wod 3”

With an 8:00 running clock…

12-9-6-3 reps of:

  • Sumo Deadlift High Pull
  • Hang Power Clean
  • Shoulder to Overhead

…with remaining time max burpees over bar.

Male Intermediate – 115lbs
Female Intermediate – 75lbs

Male Novice/Masters – 85lbs
Female Novice/Masters – 53lbs

Wednesday 2016.03.30

Mar 29, 2016

10645291_703882479714467_2181951791395430403_n

Conditioning

4 times through, rotating stations every 2 minutes for 32 minutes:

  • Sled drag (heavy) x 30m
  • GHD Sit Ups x 10-20
  • Assault Bike x 15/12 calories
  • Slam Ball x 10-20 (40/30)

Tuesday 2016.03.29

Mar 28, 2016

Towne Farmer's Carry

Strength

15 minutes to build to a 1RM Strict Press

Conditioning

Fitness:

4 rounds for time:

  • 8 Burpee Pull Ups
  • 20 Wall Balls (20/14)
  • 80 Single Unders

Performance:

4 rounds for time:

  • 4 Burpee Muscle Ups
  • 20 Wall Balls (20/14)
  • 80 Double Unders

Monday 2016.03.28

Mar 27, 2016

Sohail_MU_Crop2

Best of luck in DC Sohail. We will miss you!

Strength

20 minutes to establish 1RM Deadlift

Conditioning

For Times:

At 0:00
400m Sprint

At 5:00
20 Toes to Bar*
15 Deadlifts (275/185)
20 Toes to Bar

At 10:00:
400m Sprint

*Scale to Abmat Sit Ups