Friday, September 19, 2014

The Chief


Vira resting after his beach WOD

TIGER PHOENIX
Baseline:
500m Row - Time Trial

Metcon:

For 5 cycles:
AMRAP in 3 mins of:
3 Hang Muscle Cleans
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.


Baseline:
500m Row - Time Trial

Metcon:

"The Chief"

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 61/43
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Thursday, September 18, 2014

What the squat!

Good to see Vira is relaxing on holiday.

TIGER PHOENIX
Strength:

Front Squat 5x5
Start set every 90 seconds

Metcon:

3 rounds for time of:
Row, 250 m
15 Burpees
15 Air Squats
Run, 400 m
Strength:

Front Squat 5x5 at 80% 1RM
Start set every 90 seconds

Metcon:
*This is a BTWB Baseline WOD*

3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m

Wednesday, September 17, 2014

DT


DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TIGER PHOENIX
Warm up

Baseline

Strength / Skills

Good Mornings and Hollow Rocks

Metcon:

AMRAP 12 mins:
12 Deadlifts
9 Hang Power Cleans
6 Push Press

Pick a weight that you can maintain good
form through out and keep a consistent pace.


Warm up

Baseline

Strength / Skills

Good Mornings and Hollow Rocks

Metcon:

DT
5 rounds for time of:
12 Deadlifts, 70/47.5
9 Hang Power Cleans, 70/47.5
6 Push Jerks, 70/47.5