Thursday, July 24, 2014

ruby bikes

140724:

10 Minutes: 20-rep Benchmark
20 rep max Deadlift

-then-

EMOM 20
Odd: 10 alternating front rack lunges (from floor)
Even: 7-10 pullups


6:30 Skills: Deadlift, Sumo Deadlift High Pull, Medball Clean

Wednesday, July 23, 2014

Former RX member Matt Donnelly hiking the AT

Former RX member Matt Donnelly hiking the AT

140723:

EMOM 10:
3 Power Snatch (heavy, not touch and go)
5 Box Jumps (24″/20″)

-then-

“The River Styx”
1000m Row
21-15-9
Kettlebell Swings (70#/55#)
Burpees

Tuesday, July 22, 2014

airdyne sprints

140722:

Strict Press
3×3

-then-

Push Press
3×3

-then-

“Burner”
3 rounds of:
300m Row
10 Burpees
10 Thrusters (75#/55#)


630 Skills: Shoulder Press/Push Press/Push Jerk

Monday, July 21, 2014

Congrats Connor for placing 2nd at Nationals! (and qualifying for the World Championships in Spain)

Congrats Connor for placing 2nd at Nationals! (and qualifying for the World Championships in Spain)

140721:

“Heartbreak Kid”
3 rounds of:
10 Front Squats (185#/135#)
20 Chest to Bar Pull-ups
50 Double Unders

-then-

“Ca$hout”
20 Turkish Get-ups

Legacy WOD

View Legacy WOD