Happy Birthday Ryan!
AMRAP – 5 Min
7 Push Ups
12 KB Swings, 24/16kg
.
AMRAP – 5 Min
7 Power cleans, 115/75lb
12 Sit Ups
.
AMRAP – 5 Min
7 Shoulder-to-Overhead, 40/25lb DB’s
12 Squats, 40/25lb DB’s
.
AMRAP (calories) – 5 Min
Row
.
(1 Min Rest between workouts)
.
Post total reps completed to comments…
Posted by Mike McKenna on 07.29.2010 at 8:37 pm// Tagged: AMRAP //
Have your say »
Weighted Pull Ups – 5×5
.
MetCon: 5 Rounds
15 Wall Balls, 20/14lb
15 K2E
15 Deadlifts, 225/155lb
The Beast.
Tuesday’s WOD – 7:57
.
Post Pull Up loads and MetCon time to comments…
Posted by Mike McKenna on 07.28.2010 at 8:14 pm// Tagged: Triplet //
8 Comments »
Box Back Squats – 5×5
.
MetCon: 21-15-9
Push Press, 95/65lb
OH Lunges, 45/25lb Plate
KB Swings, 32/24kg
.
Post Box Back Squat loads and MetCon time to comments…
Posted by Mike McKenna on 07.26.2010 at 8:01 pm// Tagged: Triplet //
15 Comments »
Power Clean – 5×3
.
MetCon: AMRAP – 10 Min
Clean & Jerk, 5 Reps @ 155/105lb
2 Rounds:
3 Pull Ups, 6 Push Ups, 9 Box Jumps (20″)
.
Post Power Clean loads and MetCon Rounds to comments…
No Pain.
Posted by Mike McKenna on 07.25.2010 at 9:29 pm// Tagged: AMRAP, CF Football //
7 Comments »
“Bear Complex” - 5×7
Power Clean
Front Squat
Push Press (Front)
Back Squat
Push Press (Behind)
**This sequence of exercises is equal to 1 rep. You must perform 7 reps or sequences of the 5 movements before dropping the bar. The bar can rest on the shoulders or in the hang but not on the ground until the 7 reps are completed or it will result in a failed effort. Perform 5 total sets going up in weight each set if able.
.
Run – 4×400m
Rest 1 Min between efforts.
.
Compare to Friday – 4/2/10
Post Bear Complex loads and 400m times to comments…
Posted by Mike McKenna on 07.24.2010 at 5:39 pm// Tagged: Bear Complex //
7 Comments »
