Complete as many rounds and reps as possible in 7 minutes of:10 power snatches, 20-45 lbs3 strict military push-ups Post rounds/reps completed to comments.
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Thursday 02.23.17
The Tabata Bar Tabata deadlift, 60-90 lb.1 minute restTabata hang power clean, 20-45 lb.1 minute restTabata front squat, 45-60 lb.1 minute restTabata push press, 20-45 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Post total reps from all 32 intervals… Read more
Wednesday 02.22.17
For time:42 butterfly sit-ups21 squat clean thrusters, 20-45 lbs30 butterfly sit-ups15 squat clean thrusters, 20-45 lbs18 butterfly sit-ups9 squat clean thrusters, 20-45 lbs Post time to comments.
Tuesday 02.21.17
HERO WOD For time:25 pull-ups, assist as needed10 bench dips1.5-mile run10 bench dips25 pull-ups Post time to comments. * In honor of Mark Thomas Urban, 40, who was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began… Read more
Monday 02.20.17
For time, working on the odd minutes, and resting on the even minutes:100 butterfly sit-ups125 push presses, 20-45 lbs150 squats Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. Compare to 02.22.16Post time to comments.
Friday 02.17.17
For time, fast and heavy:21 dumbbell thrustersRun 400 meters18 dumbbell thrustersRun 400 meters15 dumbbell thrustersRun 400 metersCompare to 02.10.16Post time and load to comments.
Thursday 02.16.17
For time: 50 walking lunge steps25 pull-ups50 box jumps, 18-in. box25 double-unders (100 singles)50 back extensions or body surfers25 bench dips50 knees-to-elbows25 wall-ball, 10-lb. ball50 butterfly sit-ups Post time to comments.
Wednesday 02.15.17
Make 3 attempts at each of the following:Max set toes-to-barsMax set bench dipsBroad jump for distanceThen,Run 2,000 meters for time Rest as needed between exercises. Post reps, distance and time for each to comments.
Tuesday 02.14.17
Love It5 rounds for time of:Run 400 meters21 Deadlifts, 40-60 lbsCompare to 02.13.15Post time to comments. Happy Valentine’s Day Mamas!
Monday 02.13.17
Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts, 60-90 lbs12 push-ups15 box jumps, 18-in. box Post rounds completed to comments.
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