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| Fun Times With The Beast |
Shoulder Warm Up
1. 5 to 10 minutes doing something from HERE
2. 2-3 Minutes of Tabata Shoulder Touches
Strength Work
1. Bench Press 7 x 1 or 2 @ 87% 90 second rest
2A. 10 Min to find Max DB Push Press
2B. 10 Min to find Max Weighted Pull Up
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Sled Pull 5 x 25 meters HAP
Walk from GHD to sled and back with no rest
Watch the GHD video, most of you are only doing back extensions
Regional Event 2:
For Time:
2000 meter Row
50 Pistols
30 Hang Power Cleans (225/135)
17 Minute Time Cap
Find a Judge for your pistols...and your cleans
If they "no rep" you on the row...fire them and get a new judge
Regional Event 2:
For Time:
2000 meter Row
50 Pistols
30 Hang Power Cleans (225/135)
17 Minute Time Cap
Find a Judge for your pistols...and your cleans
If they "no rep" you on the row...fire them and get a new judge
5 x Hefner Damn Hill Spints (3 Tier)
ReplyDelete2A. 10 min to find Max DB Push Press - Work dumbells only go up to 75 then to 100. So needless to say only wen to 75, pretty easy.
Hefner Dam or Hefner Damn? ( ; -Meg
ReplyDeleteClass wod.
ReplyDeletePR OHS @ 145#
Aaaaand first bar muscle up. :)
Grunt work w/ Laura
Sleds @105#
-kels
Since running up a big ass hill sucks, I like Damn. lol, thanks Megan.
ReplyDelete1. Bench Press 7 x 1 or 2 @ 87% - 280
Regional Event 2:
For Time:
2000 meter Row - No rower at home did 5min on Airdyne 100 Cals.
50 Pistols
30 Hang Power Cleans (225/135) - Pistols and HPC took 10:52
5x400m Runs on the 3min-1:30,1:28,1:27,1:28,1:26
ReplyDeleteStrength Work
1. Bench Press 7 x 2 @ 87% -305 90 second rest
2A. 10 Min to find Max DB Push Press-80#DBsx12 Rest 5min-80#DBsx15
2B. 10 Min to find Max Weighted Pull Up-143#
Grunt Work
1A. Glute Ham Raise 5 x 7-15#Plate
1B. Sled Pull 5 x 25 meters HAP-4/45s+5lb
Regional Event 2:
For Time:
2000 meter Row-7:31
50 Pistols
30 Hang Power Cleans (225/135)-7,5,5,5,4,4
13:34