Ariana's 29th Birthday WOD For Time: 29 Burpees Buy In Togeteher 10 Rounds ( 5 each ) 50 Double Unders 10 Thrusters 95/65# Cash out together: 14 Pull-ups 88 Sit-ups
2017 10 13
20min EMOM For max reps at each station ( 45 seconds of work ) - Calories -Strict HSPU -Alternating DB Lunges -Dead Bugs -Rest 1 Min
2017 10 12
Every 2 minutes For 10 Minutes Back Squat -5 reps @ 70% -5 reps @ 75% -3 reps @ 80% -3 reps @ 85% -3 reps @ 85% Death By Burpees: -Start with 5 Burpees *increase by 1 rep each time until failure
2017 10 11
Every 90 seconds for 9 min 3-5 Strict Press -Build up by feel 10 Min AMRAP 7 Pull-ups 7 Toes to Bar 7 Push Press 115/75# L3= Chest to Bar L2=Pull-ups+ 95/65# L1= Banded Pull-ups / Ring Rows+ knees to chest +
2017 10 10
Every 5 minutes For 20 minutes 400 meter run 20 Wall Balls 20/14# 10 Snatches L2=330 meter run L1=200 meter run
2017 10 09
4 sets of each the following 10-12 Dumbell bench press 10-12 Double kb bent over row For Time: 21-15-9-6-3 of each Alternating DB Snatches Box Jump Overs 24/20''
2017 10 08
10 MiN AMRAP Team Sled Relays ( 30 meters ) For Time With A Partner 50 Double Unders Each 50 Calories 50 Chest to Bar Pull-ups 50 Slam Balls ( Back Up )
2017 10 06
Every 90 seconds For 12 min 3 Power cleans+ 1 jerk -Build up 8 MIN AMRAP 20 Meter Dumbell Walking Lunges 10 Strict HSPU L2= Scaled HSPU w/Abmat L1=Box Drill or Dumbell Press
2017 10 05
Open Workout 14.4 - 14 min AMRAP 60 Cal row 50 Toes to bar 40 Wall balls 20/14# 30 Power cleans 135/95# 20 Muscle ups B.) Accessory Work: 3 sets of the following -10-12 Rear delt fly's -10-12 Pendlay Rows -20 Dead bugs
2017 10 03
Snatch Balance 4 sets of 1 rep Snatch Every 2 minutes For 18 Minutes 5-5-5 @ 70-75% 3-3-3 @ 80-85% 1-1-1 @ 85-90%
2017 10 02