Friday, May 1, 2015

Unnecessarily Necessary

Strength - Bent over row
5x5 +2.5kg

Wod- keep clock running for 15min 30sec

0:00-6:00  Amrap 1
7 Dead lifts 90/65
14 Wall Balls

1min Rest/Transition time

7:00- 13:00 Amrap 2
7 SDHP 50/35kg
14 Med ball cleans

30sec Rest/Transition

13:30-15:30
2min Max DU

3 scores.

Set up weight so it's easily taken off eg male rx (90kg) put 10&5kg plate before the 20kg plate then strip the 20kg plate to equal the SDHP 50kg.




Thursday, April 30, 2015

Row faster so you can be in even more Pain

Strength - Bench Press
5x5 + 2.5kg 21X2

Wod- Every 5min, for 15min
400m Row
25 KBS 24/16
Max HSPU

Tabata
Hollow Rocks