Run 1 mile (Kozusico Monument and back)
15 x Wall ball shots (20/14)
30 x strokes on the C2 rower
15 x Med ball cleans (20/14)
30 x strokes on the C2 rower
15 x Med ball clean and shoot (20/14)
Run 1 mile
Post time to comments.
Wednesday, 27 July
Helen - 3 rounds for time
Run 400m (Gym loop)
21 x Kettle Bell Swings (53 lbs.)
12 x pull-ups
Compare to: 01/05/11
Post time to comments.
Run 400m (Gym loop)
21 x Kettle Bell Swings (53 lbs.)
12 x pull-ups
Compare to: 01/05/11
Post time to comments.
Tuesday, 26 July
Warm up in '62 room for a bit and then head to Hayes Gym for the WOD.
AMRAP 15
10 x Knees to Elbows
Sprint 50 meters
25 x double unders
1 x rope climb (15 feet)
Run 1/2 lap and back to start (200 meters)
Post number of rounds to comments.
AMRAP 15
10 x Knees to Elbows
Sprint 50 meters
25 x double unders
1 x rope climb (15 feet)
Run 1/2 lap and back to start (200 meters)
Post number of rounds to comments.
Monday, 25 July
The Bear Complex.
First, check out the video, it does a great job explaining the work out. Bear Video
Here is the description:
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Post loads per round to comments.
First, check out the video, it does a great job explaining the work out. Bear Video
Here is the description:
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Post loads per round to comments.
Subscribe to:
Comments (Atom)