FOR TIME - Fast and Heavy

Friday, June 22

WOD: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meter DB load is up to you - if no run row 500m or 1k concept 2 bike, or ski 500m,

Strength: work up to a heavy chin up - after complete 3x5 chin ups @ 60% of your 1RM daily max (scaled work accumulate 1:00 total time chin up hold - and 15 total reps using lightest band possible)

Recovery: 1x50 on each arm seated rows

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up


Fat Arm Friday

Friday, June 1

WOD: 21-15-9 Strict Pull ups, Calorie row, burpees (if some strict pull ups but not 40+ reps cut the number, if no strict pull ups use a band that allows you to complete 3-5 reps strict, if no strict pull ups with band use ring rows and utilize weakest grip)

Strength: 1 rep max bench press close grip (1 finger on the smooth)

Accessory: 3xME close grip push ups(rest 1-2 minutes between efforts)

Recovery: 1:00 plank arms extended


Tabatas

Sunday, May 6

WOD: Tabata Row(8 rounds of :20 on, :10 off) rest 1 minute, Tabata Air Squat, rest 1 minute, Tabata Row) Your score is your lowest number of calories rowed and lowest number completed in air squats, and finish with row caloreis

Strength: work up to a heavy 5 rep max fat bar row (you may use alternate grip)

Accessory: 3x10 jefferson curl

Recovery: Coaches Choice


Repeated efforts

Friday, April 27

WOD: 8x250m row rest 2 minutes between rounds (if you would like to break it up between ski and row - you may just do 4 rounds of each, this will take around 30 minutes total time, record fastest and slowest)

Strength: 1 rep max push press

Acccessory: 3x12 kb skull crusher or db skull crusher

Recovery: 20 scap push ups

Push Press: Push Press