WORKOUT-09/29/14

Fish

Fish

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

“Diane”

Complete for time:

21-15-9

Deadlift 225/155#

Handstand Pushups

Cash out – 3 x :45 contralateral deadbugs

Strength

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (+2.5#) , 60 banded good mornings

Intermediate: Overhead Squat 1rm , Push Press 1rm

WORKOUT-09/26/14

Brian finding his 3 rep max deadlift!

Brian finding his 3 rep max deadlift!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

Complete as many reps in 9 minutes as possible of:

150 Wallball Shots 20/14#

300 Double Unders

Ca$h out: 3×30 Contralateral Dead Bugs

Strength

Basic: Back Squat 3×5 , 3 x max effort Chin-ups , Glute ham raises 3×6

Intermediate: Muscle Snatch 2-2-2-2-2 , Weighted Bar Dip 3-3-3-3-3

WORKOUT-09/25/14

April attacking yesterday's triplet!

April attacking yesterday’s triplet!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**Yoga with Mariza, TakeOver Teen & Endurance at 530pm. No Regular WOD at this time**

Workout of the day:

10 Minute Power Snatch Practice – From the High Hang Position

-then-

Complete for time: 100 Pull-ups

*Every minute on the minute complete a 50′ bear crawl. 15 minute time cap.

 

 

WORKOUT-09/22/14

deadlift (450x450)

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day:

Press 7×3

-then-

4 sets of:

1 minute max effort burpee box jumps 20″

1 minute max effort burpee pull-ups

Strength

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , 50 banded good mornings

Intermediate: Front Squat 5rm , Bench Press 5rm