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"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

4/29/2015

Strength:

PP

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

EMOM X 15

HPSN + PSN + OHS

Start at light weight and build up

 

then:
800 m run for time

no responses

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4/28/2015

Strength:

BSQ

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

For Time

 

5 Rounds for Time

30 Russian KBS (71/53)

15 box jumps

5 m-10m-15 m shuttle run

no responses

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4/27/2015

Strength:

Press

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

EMOM X 15 Clean from P1

then:

 

Death by CL (135/95)  and CTB

no responses

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4/26/2015

Strength:

OHS

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

10 min AMRAP

6 DL (155/100)

4 shoulder to overhead

2 wall climbs

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4/24/2015

Five rounds for time

400m run

30 Box Jumps (24/20)

30 Wall balls (20/14) (10’/9’)

no responses

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4/23/2015

For Time

21-15-9

toes to bar

Lunges, in place,  holding plate overhead (45/25)

 

rest 3 min

 

15-12-9

HSPU

PCL (185/120)

 

rest 3 min

 

9-6-3

SN (135/95)

dips

 

no responses

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4/22/2015

400 m time trial

 

then:

 

15 min to establish 1 rm PJ

 

reduce weight to 65% of 1 rm

 

then:

 

30 PJ for time

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4/22/2015

WOD:

 

Mile time trial

 

When finished with mile run you have 15 min to establish 3 rep max thruster

 

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4/20/2015

Linda


10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

no responses

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4/19/2015

Barbara

5 rounds for time

20 pull ups

30 push up

40 situps

50 squats

Rest 3 min between rounds

no responses

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