Work out of the day

Friday 18 May 2012

For time:
Three rounds of:
160kg Deadlift, 7 reps (100kg)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball (14lb)
21 Toes-to-bar
then,
100 foot Farmer carry, 40kg dumbbells (30kg)
28 Burpee box jumps, 24" box
100 foot Farmer carry, 40kg dumbbells (30kg)
3 Muscle-ups

Thursday 17 May 2012

” Manhandler”

4 Rounds of:

AMRAP 3min:
3 Thrusters (42.5kg, 30kg)
6 Boxjumps (24, 20)
9 Kettlebell Swings (32kg, 24kg)

*Rest 1min. after each round.

Wednesday 16 May 2012

Today WOD
Deadlift 5-5-5-5-5

Prac: Cleans -squat clean / power clean / drop & catch

AMRAP 10 mins
SDHP 40kg/ 30kg, 10 reps
Push Ups, 10 reps

Tuesday 15 May 2012

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

BradleySmithHero_th.jpg
U.S. Air Force Senior Airman Bradley R. Smith, 24

Monday 14 May 2012

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 32kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 32kg each
28 Strict Pull-ups
Run 800 meters

Saturday 12 May 2012

21-15-9 reps for time of:
L-pull-up
11kg Weighted back extension

Friday 11 May 2012

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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Meal of the day