Friday 02/07/14

Skill: 

Amateur
Squat  3×5 
Bench 3×5

Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM

Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM

WOD:

One minute on…One minute off

30 KB Swings – RTG 70/53    RX 53/35

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.

*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.

*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.

*For every round not completed, perform a 10 burpees.


Post rounds completed and if any penalties were counted to comments.

Thursday 02/06/14

Skill: 

Beginner
Squat 3×5

Intermediate
Front Squat 3 RM ( work up to a 3 RM)

Advanced

Floor Press 5 RM

WOD: 

Complete 5 rounds:

Max Reps of:

Dynamic Push Ups (click for video)
50 yard Farmer’s Walk – AHAP

*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

Post loads used and total reps to comments

Wednesday 02/05/14

Skill:
5x3 Turkish get ups ( adding weight each set)

WOD: 

Annie Annie Are You OK

50-40-30-20-10

push ups

sit ups

Brought to you by Kevin Libersat and Brandon Vickers

Tuesday 02/04/14

HERO WOD

“Tillman”

7 Rounds for Time of:

7 Deadlifts 315/210

1 Full Gasser ( 200 M Sprint )

15 Pull-ups

rest 45 sec Between Rounds

Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after  the events on 9/11. 

He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.


Click the link below to see a short Video Biography on Pat Tillman

http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378