May 14, 2017
Strength
4 Sets:
- 10-20 Push Ups*
- 1 Pegboard Ascent or 15-20s Chin Over Bar Hold
4 Sets:
- 2-4 False Grip Ring Pull Ups @ 2115
- 15 Dumbbell Tricep Kick Back
*We are testing our push up capacity here so there is no tempo. But, as always, positions are paramount. You must stay hollow, keep your elbows in, and achieve full range of motion on every single rep.
Conditioning
Complete as many rounds as possible in 12:00:
- 300m Run
- 40m Single Arm Kettlebell Farmer’s Carry (right arm)
- 40m Single Arm Kettlebell Farmer’s Carry (left arm)
- 10 V-Ups
May 12, 2017
0845 Weightlifting
1000 CrossFit
Working in teams of three, 25 minutes, as many rounds as possible of:
- Burpees over box: 1,2,3,4, & 5 repetition relay (each teammate does 1, then each does 2, etc.)
- Team 400m run
- Pull up relay: 5, 10, & 15 repetition relay (each teammate does 5, then each does 10, etc.)
- Team 400m run
Runs together; relays OPWAAT
May 11, 2017
Strength
1A) Strict Press
1B) Supinated Grip Ring Row
Conditioning
Every 8:00 for 3 sets:
- 30/40 Calorie Bike or Row
- 25 Wall Balls (14/20)
- 50 Double Unders
May 10, 2017
Strength
Deadlift
Conditioning
Rest 3:00, then complete 5 rounds of:
*If 1 mile PR time is > 10:00, run 1 mile.*
May 9, 2017
Strength
4 Sets:
- 8-16 Push Ups @ 2012
- 5-10 Semi Stiff Arm Pull Down @ 40X1
4 Sets:
- 5-10 False Grip Ring Pull Ups @ 2112
- 8-12 L-Seated Dumbbell Press @ 2121
Conditioning
Complete 3 rounds for time:
- 300m Run
- 50m Double Kettlebell Front Rack Carry (44/26 per hand)
- 10 Toes to Bar
