run's tag archives

Wednesday the 30th of July, 2014

Press 5-5-5-3-1+ Seated Dumbbell Press 15-15-15 50 perfect Push ups Rest as needed Run 400 meters 40 Wall Ball shots* Run 400 meters *perform 5 burpees for each break Supplement: 5 rounds, 2o hollow rocks, 20 superman rocks

Tuesday the 1st of July, 2014

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 800 Meter Run (400 meters each) 100 Walking Lunge Steps 70/53 800 Meter Run 100 Burpees 800 Meter Run Supplement: 200 Partner Medball Sit ups Only one class Friday! 9am Disposable Heroes!  Sign up for the Summer Nutrition Challenge! Weigh in this Sunday 10am-1pm @ A1A No classes at 305 this Sunday! Join us for the A1A 3 Year Anniversary. 11am WOD, 12pm BBQ

Friday the 30th of May, 2014

Row 250 Meters for time Hang Power Clean 5-5-5-3-1+ 1 set, Max reps Kroc Row, heavier than last week Rest as needed Three rounds for time of: Run 400 meters 200 meter Farmer carry, heaviest possible Supplement: 50 Side Hip Bridge per side, 10 strict toe to bar to side wiper  

Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toes to Bar/20 seated dumbbell press

Monday the 19th of May, 2014

Front Squat 3-3-3-3-3+ Front Rack Step Up 20-20-20 (5# heavier than last week) Max reps, strict Pull Up Rest as needed 25 Chest to Bar Pull Ups 50 Squats Run 400 Meters 25 Toes To Bar 50 Squats Run 400 Meters 13 minute time limit SCORES Supplement: 350 Russian Twists 20/14 Skill of the week: Strict Pull Up Challenge of the week: The 2 Minute Pull Up