For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 1 reps
Run
800 meters
225 pound Deadlift, 9 reps
Run 800 meters
 
Rowing the 800 Snow
melted - Great Day!
(it snowed again)
Rest Day for the 3:1 scheduling.
(well deserved especially after yesterday's pull-up focused
WOD!)
Other schedules: Make up a workout missed along with Skills, Drills and Essentials practice.
7:29 am cdt
Determination - Hard Effort - Results!
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict
Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound
dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups
and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Modify as
necessary.
 
There's nothing better than being appreciated through a child's art. Thanks Keyra & Courtney!!
WOD =
Cf warm-up x 3 followed by:
Split Jerks 1-1-1-1-1-1-1
10:24 am cdt
“If
you're lucky enough to be Irish, then you're lucky enough.”
"Murph"
For time:
1 mile Run
100 Pull-ups
200
Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats
as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
This
is a great WOD after a day off, let's go for it!
Ahh! Rest Day (well deserved too)
Today is a rest day for the 3:1 (workout/rest day) schedule. There was lots
of hard efforts given this week. Nice going everyone!!
Skills/Drills: handstands, L-sits, and
med ball cleans.
8:14 am cdt
WOD for all = "J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups  5k row - good efforts!
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