Friday… Row / Kettlebell Swings / Double Unders… and MAYBE burpees!
500 m Row 4 rounds 25 Kettlebell Swings 70 lbs* 25 Double Unders *Kettlebell swings should be done unbroken. For every break you take, perform 5 burpees after the workout. Post time to beyondthewhiteboard.com
Thursday…Push Press / Pull-ups / Burpees
Extended Warm-up then… 5 rounds for time of: 5 Push Presses 7 Pull-up (strict)s 9 Burpees Post total time.
Wednesday… “Lizzie”
“Lizzie” 12, 9, 6, 3 Power Clean Ring Dip then… Finish your training. Pick a skill and “empty” the tank. Post time to beyondthewhiteboard.com
Tuesday…Fight Gone Bad
Here is Carolyn and John from the morning crew, getting full extension on their Squat Clean to Thrusters. This is a great opportunity to get one in before the big event in St. Charles…Fight Gone Bad 5!!! “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball 10 ft target (Reps) Sumo deadlift high-pull 75 [...]
Monday… Thursters / Chest to Bar Pull-ups
Burgener Warm-Up x 2 Then… 5 Rounds for time: 5 Squat clean to thruster 10 Chest to bar pull-ups post time to beyondthewhiteboard.com
Friday… Squats / Hang Squat Clean / Front Squat / Thruster
3 rounds for time of: 50 Air Squats 3 Rounds 3 Hang Squat Cleans 6 Front Squats 9 Thrusters Post total time.
Thursday… “Nicole”
Extended Warm-up 2 Rounds 20 double unders 20 pistols, alternating legs (scale depth, hips back, weight on heels) 20 sec handstand holds then… Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to beyondthewhiteboard.com
Wednesday…Row / Kettlebell Swings / Knee to Elbows / Push-ups
1000 meter Row then… 21-15-9 Kettlebell Swings Knees to Elbows Push-ups
Tuesday…”ROY”
“Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed [...]
Monday… Squat / Pull-up / Kettlebell Swings
Back Squat 3×5 shoot for +10lbs of last 5 rep attempt then… 5 rounds for time 7 pull-ups 7 kettlebell swings Scale up on kettlebell weight. This WOD will go fast, so crank up the intensity! post squats and time to beyondthewhiteboard.com
