150822 Invictus

Warm up:
5 min DROMs

A: E2M10 (5 sets)
20 walking lunges (#45)

B: E3M15 (5 sets)
Bench Press 4-6 (#175)

C: 3 sets of
Single arm DB rows x 8 ea hand @2111 (#45)
Rest :45
Hollow rocks for :60
Rest :45

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13

150605 Aspiring Champs

Warm up:
5 DROMs
500m row

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:17

150603 Invictus

Warm up:
5 Min DROMs
Box jumps 2 x 8

A: E2MOM10 (5 sets)
High Bar Back Squat
6 x 65% (145)
4 x 70% (160)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205) felt good did #210

then...
1 x max reps @ 85% (185 x 13)

B: E4MOM20 (5 sets)
Airdyne :45
20 walking lunges w/ farmer carry 35#

150529 Aspiring Champions

Warm up:
5 DROMs
Hip flossing

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:40