Sunday 141005

Option One:

6 minute AMRAP

100′ duck walk @ 1.5x body weight or more

10 GHD situps

Rest 3 minutes

For time —

100 KB swings @ 70 men and 44 women

For every drop of the KB there is a 10 box jump penalty on the spot

Option Two:

“Log Grace” 30 ground to overhead with a log Men @ 135+ Women @ 85+ Post loads and times to comments.

Option Three:

Every Minute On the Minute(EMOM) x 15 minutes

20 seconds of Backward sled/tire drag

3 Muscle Ups(bar or rings)

 

Sunday 140921

_MG_6663

30 minutes — alternate movements each minute

First minute 50′ zercher yoke carry @ 2x body weight

Second minute 10 russian KB swings (AHAP — as heavy as possible)

Third minute 10 walking DB lunges (AHAP)

Scale as needed. The KB and the DB’s should be heavy enough that it’s difficult to go unbroken. If you don’t have a single KB heavy enough hold one KB in each hand.

Sunday 140914

Mikey

“Hayden” (25 minute cap)

30 push jerks (from a rack) with 2 tire flips EMOTM

then — (no rest in between the jerk and the bench)

30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Rx’d – 185/120
LII – 155/105
LI – 115/80

Tire should be 1.5 X Body Weight or as heavy as possible.

Post loads and times to comments.

Sunday 140907

“Thruster Party”

EMOM complete 1 thruster from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.