5 AMRAPS!

Compare to 5 NOV 2010

5 rounds of:

3 min. AMRAP of:

3 Power cleans (135 / 95#)
6 pushups
9 air squats

Rest exactly 1 minute between rounds.

Consuelo's serves tons of meat. Great option for Mexican food lovers.

Endurance!

Do CFE wod:

Work / Recover
3 rounds of:

20 sec / 60 sec, 20 sec / 50 sec, 20 sec / 40 sec, 20 sec / 30 sec, 20 sec / 20 sec, 20 sec / 10 sec

These are all out sprint efforts. Record total meters traveled.

Wall ball!

For time:

25 - 20 - 15 - 10 - 5 reps of:
Wall ball shots
One arm dumbbell snatch

Tabatas

Tabata intervals of each movement:

Pullups
Pushups
Situps
Air Squats

Remember, Tabata = :20 work / :10 rest .... x8

Steak, shrimp, and salad. Fuel.

75's!

My Dad had a recent run in with the overtraining bug which caused me to remember an old post which addresses this very matter!

For time:

200m Run
75 Sumo deadlift high pulls (75 / 45#)
75 Box jumps (24 / 20")
200m Run

Break up the SDLHP's and box jumps as necessary to complete all the reps. In other words, you don't have to finish one before you start the other.

Endurance Day!

AMRAP in 15 minutes of:

300m Row
50 double unders

Deads!

For time:

21 Deadlifts (225 / 135#)
200m Run
18 Deadlifts
200m Run
15 Deadlifts
200m Run
12 Deadlifts
200m Run

Deadlift is awesome.

Recovery Day!

Rest, recover, mobilize. Keep checking in on the Mobility WOD for ways to stay unglued.

50's!

For time:

50 Kettlebell swings (1.5 / 1 pood)
50 pushups
800m Row
50 jumping pullups
50 double unders

St. Valentines Beatdown!

Yes, it is time again for another beatdown. This time the original is back. Similarly performed late last year.

In 10 minutes:

500m Row
20 Burpees with 20" lateral jump
Ground to overhead anyway possible (95 / 65#)

So, the number of reps on the ground to overhead movement will be your score. Do these reps with your remaining time after completing the row and burpees.

Work was done this freakin weekend

FGB!

3 rounds for max reps of:

1 minute intervals:

Wall ball shots ( 20 / 12#)
Sumo deadlift high pull (75 / 45#)
Box jumps (20 / 12")
Push press (75 / 45#)
Row (calories)

Recovery Day!

Back by popular demand

OHS!

Overhead Squat
5 x 5

Then...
Tabata Row for meters

AMRAP 12!

Complete as many rounds as possible in 12 minutes of:

3 pullups
6 pushups
9 air squats

Emphasis: The air squat

Bon on the way up!

Recovery Day

January Benchmarks. Congrats to all!

Tim Tebow constantly inspires.

Press and junk!

In 10 minutes, find 1RM Shoulder Press

Three rounds of max rep Push Press with 80% of 1RM Shoulder Press weight.
Rest as necessary between rounds.

Then...

3 Rounds for time of:

21 kettlebell swings (1.5 / 1 pood)
10 kettlebell snatch R
10 kettlebell snatch L


Post shoulder press 1RM load, push press total reps, and 3RFT.

This is how NOT to shoulder press, ever.