WOD 7/1/13 Back Squats – 4 sets of 5 reps at 80% of your 1RM 3 Rounds: 10 Clean & Jerks (95/65) 20 Pull-Ups 10 Dual KB Front Squats (55/35) Holiday Hours: Wednesday July 3 we will not have a 6:30pm class Thursday July 4 we will have open gym from 11am-1pm Friday …
WOD 130701 Back Squats 6×6 @ 70% the goal again this week is just like last week. Try to go heavier than last Monday. If not, no big deal 3 rounds for time of: 10 Box Jumps (30/24) 10 Toes to Bar Run 400m We will NOT be having class on Thursday. Pass the word …
WOD 6-28-13 Back Squats 8×4 @ 80% +10-20# For Time: • 400 M Row • 100 DU • 200 M Run • 50 DU • 100 M Run • 25 DU Next week we will not have classes on Wednesday night (5:30/6:30) and we will be closed all day Thursday in observance of Independence Day. …
WOD 6/28/13 Max Double Unders in 2 minutes (and max unbroken double unders) 500m Row Time Trial For Time: 200m Farmers Carry (55/35) 21-15-9 KB Swings(55/35) Goblet Squat (55/35) End with a 200m Farmers Carry
6-27-13 Weighted Dips 5×5 21-15-9 • HSPU • T2B • DB Hang Cleans (45/30) Within 5 minutes of finishing the WOD, row 250 M for time.
WOD 6/27/13 Clean & Jerk – 7 minutes to find a heavy single Clean & Jerk – 2 reps every minute for 7 minutes 3 Rounds For Maximum Reps 30 Seconds of Work: 30 Seconds of Rest Ring Push-Ups (sub normal push-ups) Hang Squat Clean Thruster (95/65) Double Unders L-Hang (sub leg or …
WOD 6-26-13 Back Squats 7×5 @ 75% +10-20# 1-10 and 10-1 of: • Snatch (135/95) • Atomic Situps Start with 1 snatch and 10 situps, then do 2 snatch and 9 situps. Progress through the rep scheme until you finish with 10 snatch and 1 situp. A note from Sean: If you have been very …
WOD 6/26/13 Back Squat – 2 reps every minute for 10 minutes. Start around 65% of your max. You can add ONLY 5 or 10 pounds to the bar after each set. For Time: 1000m Run 50 Wall Ball 50 Burpees 50 Toes T0 Bar
WOD 6-25-13 Sprints 5×100 Record your fastest and slowest time on the board. AMReP in 7: • 3 Thrusters (95/65) • 3 KB Swings (55/35) • 6 Thrusters • 6 KB Swings • 9 Thrusters • 9 KB Swings….etc Continue through the ladder until the time cap is reached.
WOD 6/25/13 “Kara’s 25th” 25 Minute AMRAP: 25 Double Unders 20 DB Snatch (10/arm) (45/30) 10 Bumper Plate Burpees (45/25) 100m Run Happy 26th birthday to coach Kara! She liked her birthday workout so much last year that we’re doing it again!
