Wednesday 2/15/17

A.

Anderson Front Squat

3-3-3-3-3 (E3MOM)

B.

3 Rds for time of

400m Run

5 Front Squats 185/125lb-135lb/95lb-Choice

10 HSPU- (B1)Seated DB OH Presses 45/20lb- (B2)Seated DB OH Presses

 

Happy Valentine’s Day 2/14/17

 Partner WOD

For time

60 Burpees Over the Partner

(Partner holds a plank while the other jumps over)

100 Wall Balls 20/14lb-10’

100 Pull Ups

100 Box Jumps 24/20”

4 Rope Climbs

Saturday 2/11/17

Justin is serious about his fitness

Justin is serious about his fitness

A.

Push Press against Mini Bands

3-3-3-3-3 (E3MOM)

B.

Team Of two

150 Kb Swings

400m Wall balls Cary 30/20lb (Both Partners, generic they can pass the ball back and forth)

200 Sit Ups

400m Water Pipe Carry (Both Partners, same as the WB)

Friday 2/10/17

Val taking care of business

Val taking care of business

A:

Deadlift

2-2-2-2-2-2(E3MOM)

B.

For Time

15-12-9

Bench Press 135/95lb

Pull Ups

Rest 3min

12-9-6

Bench Press 135/95lb

Ring Dips

B1.

For Time

15-12-9

Bench Press 115/65lb

Band Assisted Pull Ups

Rest 3min

12-9-6

Bench Press 115/65lb

Band Assisted Ring Dips

B2.

For Time

15-12-9

Bench Press

Inverted BB Rows

Rest 3min

12-9-6

Bench Press

Box Dips