Monday 7/31/17

BARBish

Rx:
5 rounds for time
20 pullups
30 pushups
40 sit ups
50 air squats

3 min rest between rounds

Modify-cut all reps in half (10/15/20/25) and add a 400m run to each round.

40min time cap

WHITEBOARD=time

If you time cap put your rounds+reps completed.

Keep track of your individual round times and record those in your notes.

3/15/17
12/2/16
11/3/16
10/16/16

 

Thursday 8/3/17

feetsOFfireWOd

9 rounds
Every 4min run 400m
even rounds carry a sandbag
Wear a vest if you have one.

WHITEBOARD=slowest 400m/slowest 400 w/ sandbag

7/23/17

Friday 8/4/17

HEAVYrun

5 rounds
8min
13 man makers*
13 burpees*
400m run

WHITEBOARD=mm#
Put round times in the notes

*descending

Sunday 8/6/17

SHIbby -adjective- Great. Really good. Cool.

SHibbyREWIND

Work your way down through the chipper, get your time, slap a hive five and go enjoy your day or. . . . . . after the final 400m run with whatever time you have left in the 40min given to you work your way back up minus the runs. Stop at 40min, count your reps, slap a high five and go enjoy your day.

  • 400m run
  • 100 air squats
  • 400m run
  • 80 sit ups
  • 400m run
  • 60 slamballs
  • 400m run
  • 40 db press 40/25
  • 400m run
  • 20 burpees
  • 400m run

WHITEBOARD=time

6/11/17
12/18/17
10/23/16
9/18/16
6/26/16
4/21/16
12/18/15
11/12/15