5.19.2016

FUNday

TEAM WOD...

Be prepared for the elements, we'll be outside.


Detective Brad Lancaster (image courtesy of Kansas City, Kan., Police Department)
(image courtesy of Kansas City, Kan., Police Department)

5.18.2016

Thursday

15min to establish a max weight for the following complex:
  2 Shoulder press + 3 push press

      then...

EMOM for 7min:
 :15 Handstand hold
  5 Clapping Push-UPs


Don't ever complain about the plank ladder...

5.17.2016

Wednesday

3 Rounds for TIME:
  500m Row
  50 Double Unders
  30 Hollow Rocks
  15 Burpees


5.16.2016

Tuesday

Power & Grace

4 Sets of 7/13 FS/BS:
  7 Front Squats - 13 Back Squats (65% FS 1RM)

*Complete a set every 3min

   5-5-5-5

*Complete a set every 3min


5.15.2016

Monday

AMRAP in 20min of:
  10 Hang Cleans (95/65*)
  10 Push Press
  20 Box Jumps (24/20")
  400m Run


"Meditation is surprisingly straight-forward. It's our expectations and preconceptions of it that make it complicated."
                                                                                             -Andy Puddicombe