Beginner

Monday 150706 – Beginner

Rowing intervals, alternate with a partner or two: 1×1000 m 2×500 m 4×250 m During your rest collect up to 50 tough push ups or up to 25 Strict Handstand Push ups.

Friday 150703 – Beginner

“Morrison” 50-40-30-20-10 reps for time of: Wall Balls (20/14) Box Jump with step down (24/20) Kettlebell Swings (24/20) Time Cap: 35 minutes U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer… Read more »

Tuesday 150630 – Beginner

Skill: Row Tech Partner WOD for 6 Rounds of: Partner A: 4 minute Row for Meters Partner B: AMRAP “Cindy” Rounds Each person performs 3 rounds of A and B.  A “Cindy” round is 5 pull ups, 10 push ups, and… Read more »

Monday 150629 – Beginner

A. Exposure 9: 5×5 Back Squats (70%+40# of your 1 RM from 4/26 and 4/27) B.  5 minute Ascending Ladder: 2 Wall balls (20/14) 2 Walking Lunges (Holding Wall Ball at Chest) 4 Wall balls (20/14) 4 Walking Lunges (Holding Wall Ball… Read more »

Sunday 150628 – Beginner

A. Exposure 9: 5×5 Back Squats (70%+40# of your 1 RM from 4/26 and 4/27) B.  5 minute Ascending Ladder: 2 Wall balls (20/14) 2 Walking Lunges (Holding Wall Ball at Chest) 4 Wall balls (20/14) 4 Walking Lunges (Holding Wall Ball… Read more »