Wednesday 10/14/15

did you die

3 rounds for time:
800m run
80 Air Squats
8 Muscle Up

Tuesday 10/13/15

no protein

Snatch + 3 Snatch Balance
4×1

Back Squat
4×7

Shoulder Press
3×4

Week 4 of 4. Target a 10# increase from week 3.

or

Tabata Row (cals)
Tabata Slam Ball 50/30

Monday 10/12/15

15 min amrap
5 Squat Clean 155/105
5 Bar Over burpees

Sunday 10/11/15

Open Gym 2 – 5

Saturday 10/10/15

Team wod 9am

Friday 10/09/15

burpeeWeek

5 rounds of 3 minutes
200 m run
15 Wall Balls 20/15, 10/9
Max rep Burpee box jump 24/20

Rest 1 Minute between rounds.

Score is burpee box jumps. Keep track of BBJs done every round.

Thursday 10/08/15

The athlete below is Luis Mosquera of Columbia. His is 20 years old and weighs 69kg (152#). The clean and jerk in the video is 170kg (375#). He is an amazing example of speed under the bar. He has clean and jerked 186kg (410) in competition.

170kg Ay ay ay lo lente ayyyyy…… todo yeah pa yeah jejee @mauronitido123 @jeison_lopez99 @lesman16

A video posted by Luis Mosquera🔥 (@luisjavierhd16) on

Click here to see him compete. The final lift in the linked video is the 186kg (410#) C&J.

Clean + Hang clean + Jerk
4×1

Tempo Front Squat
4×3 – 3:1:3

Good Morning
4×5

Week 3 of 4. Target a 10# increase from week 2.

or

5 rounds for time:
30 Situp
25 Kettlebell swing 2/1.5
20 cal row

Wednesday 10/07/15

Hero-Rene

“Rene”
7 RFT
400m Run
21 Walking Lunge steps
15 pull ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

burpeeWeek

Tuesday 10/06/15

burpeeWeek

Snatch + 3 Snatch Balance
4×1

Back Squat
4×7

Shoulder Press
3×4

Week 3 of 4. Target a 10# increase from week 2.

Monday 10/05/15

burpeeWeek

AMRAP 3 min of:
3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
Bar-facing burpees

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