TIRE FLIPS

STRENGTH:

TIRE FLIPS (4X3)

WOD:

20 MIN AMRAP:

400 METER RUN

12 PULL-UPS

50 FOOT SLED PUSH (90/45)

*sled push with smaller sleds in side parking lot

 

 

 

SUPERSET TUESDAY

STRENGTH:

10 MIN EMOM

3 FRONT SQUAT 

– SUPERSET WITH –

3 PULL-UP

WOD:

6 RFT

12 GOBLET SQUATS (70/53)

6 HANDSTAND PUSH-UPS (HSPU)

12 RUSSIAN KBS (70/53)

6 HSPU

PRE-MURPH WOD

WOD:

4 ROUNDS FOR TOTAL REPS:

1 MINUTE ROW FOR CALORIES

1 MINUTE OF BURPEES

1 MINUTE OF DOUBLE UNDERS

1 MINUTE AMERICAN KBS (53/35)

1 MINUTE REST

– Keep a running total of your total reps for each round. Calories on the rower count as reps.

 

"KAREN"

SKILL:

ROPE CLIMBS

WOD:

“KAREN”

FOR TIME:

150 WALLBALL SHOTS (20/14)

 

 

UPPER PRESS/UPPER PULL

STRENGTH:

SHOULDER PRESS (3-3-2-2)

 – SUPERSET WITH –

PULL-UP (4X5)

WOD:

20 MINUTE EMOM

ODD MINUTES

– 5 SHOULDER TO OVERHEAD (115/75)

– 5 BOX JUMPS (24/20)

EVEN MINUTES

– 5 FEET ELEVATED RING ROWS

– 5 BURPEE PULL-UPS

 

"NUTTS" – HERO WOD

WOD: 

“NUTTS”

1 RFT (40 MINUTE TIME CAP):

10 HANDSTAND PUSH-UPS

15 DEADLIFTS (250/205)

25 BOX JUMPS (30/24)

50 PULL-UPS

100 WALLBALLS (20/14)

200 DOUBLE UNDERS

400 METER RUN WITH PLATE (45/25)

– Lieutenant Andrew Richard Nuttall, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

 

 

 

SUPERSET FRIDAY

STRENGTH:

FRONT SQUAT WITH 2 SECOND PAUSE @ BOTTOM (4X4)

– SUPERSET WITH –

FEET ELEVATED RING ROW (4X6)

WOD:

7 RFT:

14 FRONT RACK WALKING LUNGES (95/65)

14 KNEES TO ELBOW

14 HANG POWER CLEANS

RUN – PUSH – SLAM – BURPEE

WOD:

1 MILE RUN

20 PUSH-UPS

800 METER RUN

20 MED BALL SLAMS (20/14)

400 METER RUN

20 BURPEES

400 METER RUN

20 MED BALL SLAMS 

800 METER RUN

20 PUSH-UPS

1 MILE RUN

 

 

 

KETTLEBELL MOVEMENT REVIEW

SKILL:

KETTLEBELL MOVEMENT REVIEW:

SWING

CLEAN

SNATCH 

WOD:

FOR TIME:

20 KETTLEBELL SWINGS (53/35)

20 DOUBLE UNDERS

20 KETTLEBELL SWINGS

40 DOUBLE UNDERS

20 KETTLEBELL SWINGS

60 DOUBLE UNDERS

20 KETTLEBELL SWINGS

80 DOUBLE UNDERS

20 KETTLEBELL SWINGS

100 DOUBLE UNDERS