Wednesday, July 10, 2019

Ismael, Danny & Rob matchy-matching at 5 am.

Ismael, Danny & Rob matchy-matching at 5 am.

Every 60-90 seconds with small increases do:
Power Snatch + Overhead Squat or Squat Snatch 1-1-1-1-1..., then

How many rounds can you do in 13 minutes of:
Rx
10 Handstand Push-ups (15's+ABMAT/10's+ABMAT, 1st round strict)
30 Lunges (total steps)
50 Double Unders

Rx+
10 Handstand Push-ups (on DB's; 1st round strict)
10 Pistols (each side)
100 Double Unders

Extra: 10-30 minutes of Running or Rowing.

Tuesday, July 9, 2019

David & Vilma rolling in style. We’ll post in the FB group about the next time we ride!

David & Vilma rolling in style. We’ll post in the FB group about the next time we ride!

Eight rounds of: 
15 seconds of Strict Pull-ups 
45 seconds of Rest 
15 seconds of Push-ups 
45 seconds of Rest

For time:
50 Wall Balls
40 Swings (55/35 or pick load)
30 Wall Balls 
20 Swings 
10 Wall Balls

Extra: Handstand & Double Under/Triple Under Drills

Saturday, July 6, 2019

Claudia

Claudia

RDL/Shoulder Press 7-7-7-7-7-... and Weighted Chest To Bar Pull-up 7-7-7-7-7..., then

For time:
Rx (in teams of 2; solo do 1/2 reps)
700 meter Run or Row
70 One Arm Snatches (total reps; 55/35 or pick load)
700 meter Run or Row
70 Swings (55/35 or pick load)
700 meter Run or Row

Rx+ (in teams of 2; solo do 1/2 reps)
700 meter Run
100 One Arm Snatches (total reps; 55/35 or pick load)
700 meter Run
100 Swings (55/35 or pick load)
700 meter Run
100 Burpees

Friday, July 5, 2019

Alicia

Alicia

Every minute on the minute for 10 minutes do:
Hang Power Snatch + Overhead Squat 1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
Rx
3 Front Squats (use the same bar or pick load)
6 Toes To Bar
9 Double Unders

Rx+
3 Bar Muscle Ups
7 Front Squats (same bar)
21 Double Unders

Extra: Climbing Board + DB Bench Press 10-10-10...