Lift:
One Rep Max Thruster
WOD:
For time of:
10 HSPU
15 Push Press (115 men/80 women)
20 Pull Ups
25 Push Ups
Run 800 Meters
25 Wall Ball (20 men/14 women)
20 Burpees
15 Thrusters (115 men/80 women)
10 box jumps 24"
Post weight and time to comments.
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Thursday, April 29th
Lift:
Back Squat 5-5-5
WOD:
"Abs Gone Bad Light"
Fight gone bad style 1 min each exercise for time with a one minute break after you have done all 5 exercises.
2 rounds for reps of:
Hollow Rocks
GHD Situps
Knees to Elbows
V-Ups
Abmat Situps
Post weight and total to comments.
Wednesday, April 28th
Lift:
Power Clean and Jerk - 5 reps
WOD:
AMRAP in 12 min of:
5 Power C&J 145/100
10 Ring dips
30 Double unders
Post weight and time to comments.
Tuesday, April 27th
Skill Work:
For time:
10 burpees
15 CTB pullups
20 GHD situps
WOD:
Once through for time:
Rrow 1K
50 Wall Ball (20 men/14 women)
30 KBS (2 men/1.5 women)
Post times to comments.
Monday, April 26th
Lift:
Squat Snatch - 5
WOD:
3 rounds for time of:
Run 400 Meters
15 Squat Snatches (55 women/75 men)
Post weight and time to comments.
Thursday, April 22nd
Ahmik coordinating the SD/AZ Sectionals.
Lift:
Press 5-5-5
WOD:
Run 250
SDHP (75/55lbs) 21-18-15-12-9-6-3-1
Push Press (75/55lbs) 1-3-6-9-12-15-18-21
Double Unders 21-18-15-12-9-6-3-1
Post weight and time to comments.
Wednesday, April 21st
Tom coordinating the SDAZ Sectionals.
Deadlift: 5
WOD:
3 Rounds for time of
Deadlift 155/105
Wall Ball 20/14
Post weight and time to comments.
Tuesday, April 20th
Lift:
Bench 3-3-3
WOD:
1 round for time of:
30 box jumps (20")
30 push press (75 men/55 women)
30 burpees
30 sumo deadlift high pull (75 men/55 women)
30 kettlebell swings (1 pood women/1.5 pood men)
Post weight and time to comments.
