Tag

Audley Street

23 August 2017

23 August 2017 Warm-up: 400m Run to JITB, 20-15-10-5:  Light Dumbbell Thrusters, DB (Alternating) Snatch, Dumbbell Deadlifts, Run to JITB Strength: Deadlift: 3-3-1-1 Each set to be done as heavy as possible. (Estimated 20 Minutes) WOD: 5 Sets: In 2:00 complete: 5x Deadlift (1.25 Bodyw
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22 August 2017

22 August 2017 Warm-up: Run to W. Alabama,  3 Rounds: 15x Sit-ups 15x Ring row, 1:00 Handstand against wall. Then, 10 Burpees Strength: Close Grip Bench Press: 3-3-1-1 Each set to be done as heavy as possible. WOD: For time: 100x American Kettlebell Swing (55/35) *EMOM: 5x Burpee ~~~~
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21 August 2017

21 August 2017 Warm-up: Run the Block,  2 Sets: 5 min. Row/ Bike, 2 Rounds: 5x Inch worm, 10x Goblet Squat, 10x Jump Lunge. Run the Block.  Strength: Back Squat: 3-3-1-1 Each set to be done as heavy as possible. (Approximately 17 Minutes) WOD: 20 min. AMRAP: “Cindy” 5x Pul
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19 August 2017

18 August 2017

18 August 2017 Warm-up: Eastside Lap, 3 Rounds: 25m Bear Crawl, 3 Inch Worm + Push up, 15x Mountain Climbers. Strength: Strict Press: 5-3-1-1 Each set to be done as heavy as possible. (Estimated 13-15 Minutes) WOD: 8 Rounds for time: 8x Toe to Bar 10x Thruster (95/65) 12x Kettle Bell
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17 August 2017

17 August 2017 Warm-up:   3 Rounds for time: 200m Run, Bear Crawl Length of Gym, 5x Dead Hang Pull up, 10x Dip, 15x Push up. Strength: Close Grip Bench Press: 5-3-1-1 Each set to be done as heavy as possible. Work Capacity: 13 min. AMRAP: 5x Clean & Jerk (135/95) 7x Pull up 35x Do
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16 July 2017

16 August 2017 Warm-up: 500m Row, 4 Rounds: :30 Monkey Squat (hold onto tongue of shoes), :30 Rest, :30 Mountain Climbers, :30 Rest. Run the Block Strength: Deadlift 5-3-1-1 Each set to be done as heavy as possible. WOD: 4 Sets: In 2:00 Complete: 5x Deadlift (1.5 Bodyweight) Max Burpe
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15 August 2017

15 August 2017 Warm-up:  400m Run, 21-15-9: Lunges, Slam Ball, Burpees Strength: Back Squat: 5-3-1-1 Each set to be done as heavy as possible. WOD: 15 min. AMRAP: 9x Box Jump 7x Wall Ball 5x Hang Power Snatch (95/65) 200m Run Cool Down: 4 rounds: 1:00 on/ off wall sits  
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14 August 2017

12 August 2017

12 August 2017    
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