Tuesday, February 9, 2016

10-8-6-4-2 Max Jerk

20 min to establish 10-8-6-4-2 rep max Jerk. Total of all loads is your score. (First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. Change weights as needed.)

Then

10 minute AMRAP
10 wallball shots, 20/14
10 Ball slams, 30/20

Score = (jerk score) x (reps). Post jerk score, reps, and final score to comments.

Monday, February 8, 2016

Squats, Pushups, DL, BOB, Snatches

For time:
50 Goblet Squats, 1.5/1
40 Hand release Pushups
30 Deadlifts, 115/75
20 Burpees over the bar
10 Squat Snatches, 115/75
20 Burpees over the bar
30 Deadlifts, 115/75
40 Hand release Pushups
50 Goblet Squats, 1.5/1

Post time to comments.

Sunday, February 7, 2016

Saturday, February 6, 2016

Friday, February 5, 2016

Row, WB, KBS, BJ, C2B, DU

10 minutes to complete
50 calorie Row
40 Wallball shots
30 Kettlebell swings, 1.5/1
20 Box Jumps, 24/20
10 Burpee C2B Pullups

then

Tabata Double Unders

Post reps completed in the WOD and total DUs completed to comments.

Thursday, February 4, 2016

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday, February 3, 2016

DL, Snatch, Balance, Row

EMOM for 15 minutes perform in one continuous set
1 Snatch-grip Deadlift
1 Hang Power Snatch
1 Heaving Snatch Balance

Then

15 minute Row for max average watts

Post average load and max average watts to comments.