Tuesday, July 29, 2014

28th July 2014 by Mike

W.O.D.

Strength:

Split Jerk

3 – 3 – 3 – 2 – 2 – 1

followed by:

7 Rounds for time:

5 Push/Split Jerks 155#/105#

30 Double Unders

All compromise is based on give and take, but there can be no give and take on fundamentals. Any compromise on mere fundamentals is a surrender. For it is all give and no take.
Mohandas K. Gandhi

Froning Is The CHAMP!

27th July 2014 by Mike

10 Handstand Push Up
20 Wall Ball (20/14)
30 Toes to Bar
40 Power Clean (135/95)
50 Burpees
60 Sumo Deadlift High Pull (75/55)

 

Go Rich Froning!!!!!!

26th July 2014 by Mike

Teams of two both working at same time.  Both run full distance but share total Gymnasty reps!

Run 200 m (gate run)

50 push ups

run 400 m

100 sit ups

run 800 m

150 air squats

run 400 m

100 sit ups

run 200 m (gate run)

50 push ups

 

Can’t Stop Watching The a Games!!!

25th July 2014 by Mike

For time:

kettlebell Swings- 10-9-8-7-6-5-4-3-2-1

V-Ups- 20-18-16-14-12-10-8-6-4-2

Back Extensions- 20-18-16-14-12-10-8-6-4-2

Knees-to-Elbows- 10-9-8-7-6-5-4-3-2-1

Friday, July 25, 2014 Let The Games Begin!

24th July 2014 by Mike

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders