buddy bench press @ 135
then
alternating one leg leg press (weight and reps TBD on who shows up)
Monthly Archives: April 2016
April 28 Here’s some motivation
Barbara
April 27 dead core
6 r0unds of DL 3+3 (traditional and sumo you pick the order each round)
Then
Leg Raise Alphabet
(lay on your back raise your legs just off the ground and “write” the capital letters of the alphabet as if you had a pencil between your feet) You pick the letter size – Bigger and faster is harder.
April 26 Encore
50 reps of Thruster Waltz
One rep of TW is one thruster and 2 push press.
then
2 rounds of buddy body rows
APRIL 25 Burpee run
5K run do 7 burpees every 3 minutes.
compare to 4-10-14.
April 21 open Gym
April 20 SHE Day
Many are doing the 5K run so I am going to post Open Gym
April 19 Bench and dip
5,5,3,3,3,1,1
then
Buddy ring dips and v-ups (alternating)
April 18 O Marcus, he was a good dog.
Stairs classic
3 trips for time
leave from gym with Crip
April 15 Rock bottom
5X5 bottom half Back squat
5X5 bottom half front squat
Mobility and balance
April 14 core
100 GHD
Mobility and balance
April 13 Thruster Waltz
50 reps of Thruster Waltz
One rep of TW is one thruster and 2 push press.
then
2 rounds of buddy pullups
first one strict
second one kip
April 12 Something to do
AMRAP 15 min
15 HR pushups
15 Box jumps (24)
15 deadlift (135)
15 hollowrocks
April 11 4 Saucy Sailors
4x Row 500 for time 1-2x rest
April 8 Front squat
50 reps of something heavy.You should be doing these in 5’s or less.
April 7 Bench
Bench press
10-1-10-1-10
core pot luck
April 6 hand’s job
Hang power clean
3 min AMRAP @50% clean max
rest 1X ( We will go in pairs)
3 min AMRAP @40% clean max
rest 1X
3 min AMRAP @30% clean max
April 5 shoulders
Shoulder press
5X5
then do the 50 TTB we all skipped last week.
April 1: Open Gym
Post what you did today
April 4 Heavy D
DL
6X3
MSFC Crossfit 