WOD 2-1-13 15 Minutes: Kipping Swing/Bar Muscle-up Skill Work. Practice kipping with a band as well as without a band. If you have unassisted pullups try getting a muscle-up on the bar, or work on trying to get chest to bar pullups. For Time: 50-40-30-20-10 • Wall Ball (20/14) • Situps The Manzers are back …
WOD 2/1/13 Push Jerk – Work up to a heavy single then perform 3-5 heavy singles For Time: 5 Rounds: 5 Dead Hang Pull-Ups 10 Burpees 5 Rounds: 5 Goblet Squats (55/35) 10 Kettlebell Swings 5 Rounds: 5 Shoulder to Overhead (135/95) 10 Deadlift (135/95)
WOD 130131 Snatch Balance: Work to a Heavy Single Notes: Remember, the goal here is speed and explosion under the bar. Getting comfortable with weight overhead and landing in the receiving position of the Snatch. “Tumilson“ 8 rounds: 200m Run 11 Dumbbell burpee deadlifts (60/40) (45/30) We obviously dont have 60 pound dumbbells, so the …
WOD 1/31/13 400m Sprint Rest 5 minutes 400m Sprint Rest 5 minutes: AMRAP in 10 minutes: 6 Squat Cleans (115/75) 12 Pull-Ups 24 Double Unders As the paleo challenge comes to a close I’d like to see some comments on any positives that you’ve taken away from this experience. Have you lost …
WOD 1-30-13 Cleans 5-5-3-3-1-1-1 3 Rounds of: • 10 Hang Squat Cleans (135/95) • 10 Atomic Sit-ups • 20 Burpees Charlotte Manzer is here and healthy! Please send Clayton and Ashley your best (on Facebook).
WOD 1/30/13 Snatch – Find a 1 rep max For Time: 100 Double unders 75 Air squats 50 Kettlebell swings (55/35) 25 Burpees 50 Kettlebell swings 75 Air squats 100 Double unders
WOD 1/29/13 AMRAP in 5 minutes: 10 Pull-Ups 10 Burpees Rest 5 minutes AMRAP in 5 minutes: 10 Deadlift (225/155) 50 Double Unders Rest 5 minutes AMRAP in 5 minutes: 10 Dumbbell Hang Clean & Jerk (45/30) 10 Goblet Squats (55/35)
WOD 1-29-13 Band Thrusters 4×15 AMRAP in 3, 6, & 9: • 20 DL (225/155) • 10 KB C&J (55/35) [total] • 5 Turkish Get-Ups (55/35) [total] Rest 1 minute between each AMRAP We are having quite a few new faces rolling into the gym now. Make sure to welcome all of our new members …
WOD 1/28/13 Back Squat 5-5-5-5 For Time: 400m Run 21-15-9 DB Push Press (45/30) KB Swings (55/35) Push-Ups End with a 400m Run
WOD 130128 DB Press Ladder: 5 reps at each weight until failure, rotate every 30 seconds. Everyone starts at 5# then moves up. AMRAP in 12 8 Wall Ball (20/14) 10 Box Jumps (24/20) 14 Toes to Bar -No rest- 400m run Say hello to the new faces in the gym. There will be a …
