Thursday August 17, 2017
Posted on August 16, 2017 in by Coach Nez's blog
K.A.P.B.S
For Time
- 100 KBS (24/16)
- 80 ABmat Sit up
- 60 Pull ups
- 40 Box Jumps (24/20)
- 20 Snatches (135/95)
WoDs
Wednesday August 16, 2017
Posted on August 15, 2017 in by Coach Nez's blog
50 Break 50
Teams of two
AMRAP 15'
- 50 Cal Row
- 50 Wallballs (20/14)
---rest 5 minutes---
AMRAP 15'
- 50 Burpee Over Rower (facing)
- 50 T2B
Tuesday August 15, 2017
Posted on August 14, 2017 in by Coach Nez's blog
Boulders 2.0
4 RFT
- 15 Push Press (95/65)
- 75 DUs
1 minute rest
Monday August 14, 2017
Posted on August 13, 2017 in by Coach Nez's blog
Raining DBs
AMRAP 3' x 5 * 3 minutes on, 3 minutes off
- 5 Back Squats @ 65-70%
- 200m Sprint
- AMRAP DB Snatch (50/35)
*score is total DB snatches at the end of 5 rounds
Saturday August 12, 2017
Posted on August 11, 2017 in by Coach Nez's blog
Tommy V
For Time
- 21 Thrusters
- 12 Rope Climbs
- 15 Thrusters
- 9 Rope Climbs
- 9 Thrusters
- 6 Rope Climbs
Rx 115/85
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
Friday August 11, 2017
Posted on August 10, 2017 in by Coach Nez's blog
Tap in. Tap out.
Teams of two, AMRAP 24, alternating rounds
- 3 Squat Cleans (185/125)
- 6 HSPUs
- 9 Pull ups
- 12 Burpees
Thursday August 10, 2017
Posted on August 9, 2017 in by Coach Nez's blog
"Nancy"
5 RFT
- 400m Run
- 15 Overhead Squats (95/65)
Wednesday August 9, 2017
Posted on August 8, 2017 in by Coach Nez's blog
Open WOD 14.4
AMRAP 14'
- 60 Cal Row
- 50 T2B
- 40 Wallballs
- 30 Power Cleans (135/95)
- 20 Muscle ups
Tuesday August 8, 2017
Posted on August 7, 2017 in by Coach Nez's blog
U,U,D,D,L,R,L,R,A,B,Select,Start
3 Rounds
AMRAP 5'
- 5 DB Push Press Left
- 5 DB Push Press Right
- 10 Box Overs
- 20 DUs
Rx 50/35
rest 2 minutes after each AMRAP
score is total reps after three rounds
Monday August 7, 2017
Posted on August 6, 2017 in by Coach Nez's blog
"Rene"
7 RFT
Saturday August 5, 2017
Posted on August 4, 2017 in by Coach Nez's blog
Triple Heavy Jackie
Teams of two
For Time
- 1000m Row + 1000m Run
- 150 Thrusters (95/65)
- 90 C2B
*one partner will hit the row, and one parter with hit the run. When both are done, they will switch and complete the other aerobic peice, then move on.
Friday August 4, 2017
Posted on August 3, 2017 in by Coach Nez's blog
"Diane"
For time
21.15.9 reps
- Deadlifts
- HSPUs
Rx 225/155
Thursday August 3, 2017
Posted on August 2, 2017 in by Coach Nez's blog
Benchmark
- Run 5K
*bring running shoes if you got em'
*don't worry, we've rerouted the 5K..no more Carling hill
Wednesday August 2, 2017
Posted on August 1, 2017 in by Coach Nez's blog
"Tug Boat"
AMRAP 30' - teams of two - alt sprint rounds
- 30/25 Cal Sprints
@ the 20:00 mark, AMRAP 10' of Rope Climbs
Tuesday August 1, 2017
Posted on July 31, 2017 in by Coach Nez's blog
Windows of Pain
5 minute windows x 5, for total reps
- Max reps unbroken Thrusters
- Max reps unbroken Muscle Ups
Thruster should be heavy, 7-15 unbroken rep range. Again, heavy and hard!
MU scale on whiteboard.