Saturday, May 9, 2015

8 MAY 2015

Wendler 5/3/1 Cycle 7, Week 1 Bench

then


One minute on, one minute off for 20 minutes.

2 Pood Russian KB Swings – 30 reps

*You have 1 minute to get 30 swings. If you do not get 30 Swings
in 1 minute, count a penalty.
*Work one minute on and one minute off. Total time is 20 minutes.


If you count a penalty perform one 400 meter run for each round that you got one.



7 MAY 2015

Wendler 5/3/1 Cycle 7, Week 1 Deadlift

then


"Grace"

For time, Clean & Jerk @ #135 x 30


5 MAY 2015

Wendler 5/3/1 Cycle 7, Week 1 Press

then


For Time:

Squats: 80, 64, 48, 32, 24, 16

2 Hand Swing: 40, 32, 24, 16, 12, 8

Pull Ups Ring Rows: 20, 16, 12, 8, 6, 3

C+P (es): 10, 8, 6, 4, 2, 1

First round looks like: 80 squats, 40 swings, 20 PUs/Ring Rows, 10 C&P
Second: 64 squats, 32 swings, 16 PUs/Ring Rows, 8 C&P



4 MAY 2015

Wendler 5/3/1 Cycle 7, Week 1 Squat

then


Run 400M
21 Power Cleans 135/85
21 Toes To Bar
Run 400M
15 Power Cleans
15 Tows to Bar
Run 400M
9 Power Cleans
9 Toes To Bar
Run 400M



Sunday, May 3, 2015

1 MAY 2015

Wendler 5/3/1 Cycle 6, Week 4 Bench

then


20:00 AMRAP

In teams of three, complete:

75m Pinch Grip Plate Carry (2 x 35#/25#)
Max Calorie Row
Max Wall Balls (20#/14#)


The partner completing the Plate Carry will dictate how long each round lasts.  While the Plate Carry is being completed, the other two partners are knocking out as many reps as possible at their station.  The goal is to accumulate as many reps as possible.


30 APR 2015

Wendler 5/3/1 Cycle 6, Week 4 Deadlift

then


100 Racked Barbell Lunges

(Rx - Bodyweight on the Bar, scale as needed)


Tuesday, April 28, 2015

28 APR 2015


Wendler 5/3/1 Cycle 6, Week 4 Press

then


1 Round for Time:
50 GHD Sit Ups
50 Double KB Cleans
50 Ball / Sandbell Slams
50 Box Jumps
50 Wall Ball