April 28, 2018

Conditioning: For Time
“That’s what she said”
Clean and Jerk (135/95)
Burpee Chest to Bar Pull Ups

Conditioning: For Time
Teams of 2
One partner works at a time
1000m Row
10 Rounds
20 Air Squats
30 Sit Ups
20 Kettlebell Swings (53/35)
1000m Row

Conditioning: 3 Rounds for weight
Strength Day
Round 1: Build up to a 1RM weighted pullup
Round 2: Build up to a 1RM weighted dip
Round 3: Build up to a 1RM standing strict press from a rack
*Rest as needed for Max Strength/Effort. Score each round with 1RM
Conditioning: No Measure
Muscle Beach Pump (GPP)
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Single Arm Dumbbell Bent Over Rows 5 X 10 @ AHAP
Dumbbell Skull Crushers/Pull Overs 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
*Go in any order or skip around depending on equipment sharing. Post loads and thoughts to comments. Coconut Oil application recommended!
Conditioning: For Time
“Painstorm XII”
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
*Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
RX+ 75/55
Conditioning: For Time
“Tillman” Hero WOD
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest