All posts by Savannah Fearns

Friday

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Posted 04/13/17 by | 0

’16 Regional event 5

3 rounds for time of:
400-meter run
40 abmat sit-ups
7 deadlifts (315/225)

(rx+ 405/275 and GHDSU)

22 MINUTE CAP


Thurs

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Posted 04/12/17 by | 0

WU:

200 Jumping jacks

10 Back Ext.

10 Hip Ext.

then, coach’s choice

6 Rounds w/ a partner:
20 Push Press 75/55
15 Bar Facing Burpees
20 Sumo DLHP 75/55
Complete a full round then switch (3 rds each.)

Team Mob (10 min):

2 min of couch, pigeon, wall-split.

1 min of child’s pose, thread-the-needle, twisted cross.


Wed

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Posted 04/11/17 by | 0

AMRAP 10 minutes:
10 handstand push-ups
15 front rack walking lunges, 95/65

Acc:

3 x 400m row sprint

*rest as needed


Tuesday

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Posted 04/10/17 by | 0

WU:

400m jog, dynamic stretches

For Time:

CFL course mile

Acc:

3 x

  •  8 heavy bent over barbell row
  • :30 sec iso back ext. hold (weighted, hands up, or non-weighted)

Monday

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Posted 04/09/17 by | 0

Find a 1 rep max Power Clean in 17 min.

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats (185/125)
Chest-to-bar pull-ups

18 min cap


Saturday

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Posted 04/07/17 by | 0

For time:“Randy”

75 power snatch (75/55)

*17 min cap

ST:

Find a 5 rm shoulder press


Friday

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Posted 04/06/17 by | 0

WU:

800m jog

15 Hip extension

15 Glute ham raise

15 OH walking lunge (light weight)

SK:

Find a max height box jump in 14 mins.

Partner WOD for time:

100 cals

100 wbs (20/14;10 ft)

100 box jumps (24/20)

800m burden carry (45/25)

*split work as needed, 25:00 cap

 

 


Thurs

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Posted 04/05/17 by | 0

WU:

Reverse tabata hollow rocks.

(:10 work, :20 rest. 8 rounds.)

4 rounds for time:

15 Ring dips

25 AbMat situps

35 Airsquats

 


Wed

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Posted 04/04/17 by | 0

ST:

Find a 1 rep max Push Press in 16 minutes.

EMOM 10:

5 Burpee over bar + 5 Thrusters (105/75)

(If you fail to complete 10 rounds,  drop the weight or reps, rest 1 minute and try again until you’ve completed 10.)


Tues

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Posted 04/03/17 by | 0

In 13 mins find a max Power Snatch + Hang Squat Snatch.

5 rounds for time of:
Run 400 meters
21 deadlifts (185/125)