Sunday, January 25, 2015

Monday 1-26-15

8:00 running clock
Run 1mile 
With time remaining
Max Deadlift 315/215
10:00 running clock 
Run 1mile
With time remaining
Max PCLN 225/155
12:00 running clock
Run 1mile
With time remaining
Max OHS 135/95

Friday, January 23, 2015

Saturday

10 Hand stand push ups
15 Deadlift 250/175
25 box jumps 30/24"
50 pull ups
75 KBS 53/35
100 sit ups
200 DU's
400m plate run 45/25
Or 
Row 3,000m
300 DU's
Run 3,000 
Or 
Make up a WOD

Thursday, January 22, 2015

Friday 1-23-15

STRENGTH: OTM x 10
3 FRONT SQUATS 185/135

OTM x 12
1- 7 Push-Jerk 145/105
2- :45 hollow body 
3- 7 strict pull-ups

Wednesday, January 21, 2015

Tuesday, January 20, 2015

Wednesday 1-21-14

20 EMOM
Odd- 12 Wall Ball 20/14
Even- 5 Dealift 305/205

Monday, January 19, 2015

Tuesday 1-20-15

Every :90 on the :90 X 8
Sprint 200m or Row 250
WOD
OTM X 10
2 Power Cleans 185/135
5 Burpees/bar
Remember....

Sunday, January 18, 2015

Monday 1-19-15

STRENGTH: Back Squats (30:00)
5-4-3-2-1 For Max Load
*once u warm-up (1set per 50#) declare your start of 5*
Add up your 5 sets and that is your max load score.
If only have 4sets completed add up 4 sets and that is your score!

EMOM until failure- 12:00 cap
1 Thruster
5 Pull-ups
*every minute add a thruster rep until failure*
MINUTE: 1 - 2 - 3 - 4 - 5 - 6 - 7...
Thruster: 1 - 2 - 3 - 4 - 5 - 6 - 7...
Pull-up:   5 - 5 - 5 - 5 - 5 - 5 - 5...
Total:       6-13-21-30-40-51-63...
As soon as you hit failure Subtract your total reps completed from 138. That is your run penalty. Add a zero and run that distance. Ex: completed 6 rounds + 2 pull-ups my total reps= 60
138-60= 78=run 780m= rustic!