2 attempts at a max 500m row*


Front Squat
3-3-3-3-3reps


Push Press
3-3-3-3-3reps


*row can be preformed anytime during the session


Post load/time to comments


Stregth WOD:week 1/ day 2
Shoulder Press
5×65%
5×75%
AMRAPx85%
*all precentages based on 90% of your 1 rep max

Front squat
5-5-5


Then…


SSST (The Secret Service Snatch Test)
The Rules:
Snatch a 24kg/12kg kettlebell 200 times in 10 minutes
You can set the kettlebell down as much as you need to
You can switch hands as often as is necessary
That’s it.


Then….
For time:
2k row


Post load/reps/time to comments.

Max 500m row


Hang power clean
3-3-3-3-3reps


Front squat
3-3-3-3-3


Post loads to comments

As many reps as possible in 5min:
Rope Climb


Front Squat
5-5-5-5-5reps


Shoulder Press
5-5-5-5-5reps


Post reps/loads to comments.

Burpee challenge Day 87
Total burpees completed=3828


5 min AMRAP(As many rounds reps as possible):
Double-unders


Front Squat:
1-1-1-1-1-1-1
Push Press:
1-1-1-1-1-1-1


Post rep/loads/burpees completed to comments

Burpee challenge Day 66
Total burpees completed=2211


Clean & Jerk
1-1-1-1-1reps


Weighted Pull ups
1-1-1-1-1reps


Front Squat
1-1-1-1-1reps


Post loads/burpees completed to comments

Burpee challenge Day 52
Total burpees completed=1378


Overhead Squat 1-1-1-1-1 reps
Front Squat 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps


Compare to 14 Dec 10

Post load/burpees completed to comments

Burpee challenge Day 18
Total burpees completed=171


Front Squat
5-5-5reps


“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your lowest number of reps per round for each movement is your score.


Post load/reps/burpees completed to comments


Compare front sqauts to 21 Dec 10

Watch this awesome video on foam rolling

http://vimeo.com/1464377


Let’s try to get some in pre and post workout!