September 19th: Tabata Thursday

Warm up:

500 m row/400 m run

15 air squats

15 lunges (total)

15 burpees

Hip and shoulder mobility

Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.

WOD:

Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise

Row for calories

Air squats

split lunges (jumping lunges, each knee counts as 1rep)

Barbell ground to overhead (75/45) 

Score is lowest round

Monday August 12, 2013

A lil' bit of this, lil' bit of that

Warmup:

500 m row/400 m run

15 deadlifts with PVC

15 Sumo deadlift high pull

20 walking lunges (each leg counts as 1)

15 box jumps

Strength

Every minute on the minute for 10 minutes:

3 Deadlifts

Weight should be around 75% of your 1 rep maximum

WOD

For time:

21-18-15-12-9

Lunges with bar in the front rack position (95/65) (75/45) (55/30)

Sumo Deadlift High Pull (use same bar as lunges)

Box jumps (24"/20") (20"/18")