50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Monthly Archives: April 2017
Monday, April 24, 2017
Run 6 minutes…12 wall balls…med ball cleans… goblet squats
For time:
135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps
Monday-Thursday, April 10-13,2017
monday
10 rounds for time of:
9 thrusters
35 double-unders
tuesday
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
wednesday
21-15-9
thrusters—-sit ups—pullups
thursday
run/walk 5k=3.1 miles
Friday, April 7, 2017
WARM UP
RUN 5 MINUTES—JUMPROPE 1 MINUTE— PUSH UPS— WALL BALLS–2 X15 each SIT UPS—LEG RAISES—HOLLOW ROCKS—SIDE CRUNCHES—:45 PLANK HOLD
WOD
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps
Thursday, April 6, 2017
Warm up 150 jumprope…hop…skip.. broad jump… x25 Hollow rocks… ghd.. good mornings… leg lifts…1 min plank hold
WOD 5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps
Post time to comments
Wednesday, April 5, 2017
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
then clean and jerk 3-3-3-3-3warm up
Tuesday, April 4, 2017
warm up —run 600 m—1 minute handstand hold— 15-9-12 OF speed skaters—sit ups–pass throughs—bicycles THEN BEARCRAWL
WOD
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb. front rack walking lunges, 15 steps
Monday April 3
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
DEMONFIT 