Strength:
Shoulder press
5 x 3 reps, go as heavy as possible
Rest 60 seconds between sets.
WOD:
Complete as many rounds as possible in 10 minutes.
Row 100 meters
10 Lateral Jump Over The Rower Burpees
Monday, August 31, 2015
Sunday, August 30, 2015
Saturday, August 29, 2015
Saturday 150829
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
Friday, August 28, 2015
Thursday, August 27, 2015
Thursday 150827
Wednesday, August 26, 2015
Wednesday 150826
Tuesday, August 25, 2015
Tuesday 150825
Monday, August 24, 2015
Sunday, August 23, 2015
Saturday, August 22, 2015
Saturday 150822
Friday, August 21, 2015
Friday 150821
Thursday, August 20, 2015
Wednesday, August 19, 2015
Wednesday 150819
Tuesday, August 18, 2015
Monday, August 17, 2015
Monday 150817
Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Sunday, August 16, 2015
Saturday, August 15, 2015
Saturday 150815
Friday, August 14, 2015
Thursday, August 13, 2015
Thursday 150813
Wednesday, August 12, 2015
Wednesday 150812
Tuesday, August 11, 2015
Monday, August 10, 2015
Monday 150810
Sunday, August 9, 2015
Saturday, August 8, 2015
Saturday 150808
Friday, August 7, 2015
Friday 150807
Thursday, August 6, 2015
Wednesday, August 5, 2015
Wednesday 150805
Tuesday, August 4, 2015
Tuesday 150804
Monday, August 3, 2015
Monday 150803
Sunday, August 2, 2015
Saturday, August 1, 2015
Saturday 150801
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