Thursday 05.30.2013

Bench Press
5×5
In between sets for “active rest” perform
10 GHD sit ups
10 GHD back extensions

Tuesday 05.28.2013

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
15 minute time cap.

Gantry Endurance Wod:
10x 30 sec sprint/30 sec rest

Monday 05.27.2013

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Sunday 05.26.2013

Rest Day

The gym will be closed today. Tomorrow we will be doing Murph at 10 and 11 am.

Saturday 05.25.2013

In consideration of the weather, we have decided to change the workout.  “Murph” will be done on Monday.

Omar

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

 

 

Friday 05.24.2013

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Thursday 05.23.2013

3×5 Push Press
then
3 Rounds for time
15 Sumo DL High pull 95/65#
15 Box Jump 24/20# -Regional standard.

Wednesday 05.22.2013

800 m Run
40 Overhead walking lunge steps 45/25#
30 Kettlebell swings, 53/36#
20 Knees to Elbows
400 m Run
20 Knees to Elbows
30 Kettlebell swings, 53/36#
40 Overhead walking lunge steps 45/25#
800 m Run

Tuesday 05.21.2013

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-hang
30 second Chin over bar hold

Gantry Endurance WOD
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters