Friday 02.24.17
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches, 20-45 lbs 3 strict military push-ups Post rounds/reps completed to comments.
Thursday 02.23.17
The Tabata Bar Tabata deadlift, 60-90 lb. 1 minute rest Tabata hang power clean, 20-45 lb. 1 minute rest Tabata front squat, 45-60 lb. 1 minute rest Tabata 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…
Wednesday 02.22.17
For time: 42 butterfly sit-ups 21 squat clean thrusters, 20-45 lbs 30 butterfly sit-ups 15 squat clean thrusters, 20-45 lbs 18 butterfly sit-ups 9 squat clean thrusters, 20-45 lbs Post time to comments.
Tuesday 02.21.17
HERO WOD For time: 25 pull-ups, assist as needed 10 bench dips 1.5-mile run 10 bench dips 25 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….
Monday 02.20.17
For time, working on the odd minutes, and resting on the even minutes: 100 butterfly sit-ups 125 push presses, 20-45 lbs 150 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 02.22.16 Post time to comments.
Friday 02.17.17
For time, fast and heavy:21 dumbbell thrustersRun 400 meters18 dumbbell thrustersRun 400 meters15 dumbbell thrustersRun 400 meters Compare to 02.10.16 Post time and load to comments.
Thursday 02.16.17
For time: 50 walking lunge steps 25 pull-ups 50 box jumps, 18-in. box 25 double-unders (100 singles) 50 back extensions or body surfers 25 bench dips 50 knees-to-elbows 25 wall-ball, 10-lb. ball 50 butterfly sit-ups Post time to comments.
Wednesday 02.15.17
Make 3 attempts at each of the following: Max set toes-to-bars Max set bench dips Broad jump for distance Then, 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 It 5 rounds for time of: Run 400 meters 21 Deadlifts, 40-60 lbs Compare to 02.13.15 Post 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 lbs 12 push-ups 15 box jumps, 18-in. box Post rounds completed to comments.