5-11-16: Slammin’

Fitness:

Skill:
Hang Clean & Press/Jerk
5@50%
4@60/65%
3@70/75%
2@80%

Metcon:
1000m Row
30 Slamballs 40/30/20
800m Run
20 Slamballs
500m Row
10 Slamballs
Cash out:  50 Situps

Posted on May 11, 2016 in GRIT by Comments Off on 5-11-16: Slammin’

5-10-2016: Tuesday’s Hero is Nate

Fitness:

Pause Backsquat
5@35/45/55%
3@65/75%
1@85%

WOD:
Running Nate – 20 Min AMRAP
2 Muscle Up / 2 BMU / 6 CTB Pullups
4 HSPU / 6 Pike PU
8 KB Swings American 70/53
200m Run

Posted on May 10, 2016 in GRIT by Comments Off on 5-10-2016: Tuesday’s Hero is Nate

5-9-2016 : Lift, Climb, Run

Fitness

Skill:  Strict Press 8@45, 55; 5@65, 75; 3@80, 85%

Metcon:
5RFT
6 Hang Power Cleans  155/95
2 Push Jerks
5 Push Up to 6 Mountain Climbers
400m Run

Posted on May 9, 2016 in GRIT by Comments Off on 5-9-2016 : Lift, Climb, Run

5-2-2016 Monday Lunge-day

Fitness:

Skill:  Pause (Front) Squats – 8@35,40,45% / 5@50,55,60%

WOD:
5 RFT (20 min cap)
20 HR Pushups (14 HSPU)
30′ Walking Lunges
14 Goblet Squat 53/35
30″ Walking Lunges
14 Toes to Bar

Posted on May 2, 2016 in GRIT by Comments Off on 5-2-2016 Monday Lunge-day