Work was done today! Good job. The board was crazy full. Way to go!
WOD
Run outside for 30 minutes
*Bring your phone or a watch and go for a 30 minute run. Run where you like--but you have to run for 30 minutes.
When you get back to the gym, work on a skill that you need to work on.
Monday, 10 June 2013
Sunday, 9 June 2013
June 10, 2013
Our fearless leaders will be back on Wednesday, and I know they are coming back refreshed and ready to teach us some great stuff. TWO MORE days. It's been awhile since we've done this little beauty, so happy Monday everyone!
WOD:
The Seven
7 RFT
7 HSPU
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB Swings
7 Pull Ups
* I don't have my journal in front of me, so if someone could look in their journal for prescribed weights for guys and ladies and put that on the board it would be great!
WOD:
The Seven
7 RFT
7 HSPU
7 Thrusters
7 K2E
7 Deadlift
7 Burpees
7 KB Swings
7 Pull Ups
* I don't have my journal in front of me, so if someone could look in their journal for prescribed weights for guys and ladies and put that on the board it would be great!
Thursday, 6 June 2013
June 7, 2013
Strength:
Push Press 10-10-10
WOD:
21-15-9
Box Jumps
HSPU
*with a twist--20 double unders after each set. 21 box jumps and HSPUs then 20 DUs. 15 Box Jumps 15 HSPU then 20 DUs. 9 box jumps 9 HSPU then 20 DUs.
Push Press 10-10-10
WOD:
21-15-9
Box Jumps
HSPU
*with a twist--20 double unders after each set. 21 box jumps and HSPUs then 20 DUs. 15 Box Jumps 15 HSPU then 20 DUs. 9 box jumps 9 HSPU then 20 DUs.
Wednesday, 5 June 2013
June 6, 2013
I hope everyone saw some improvements in there 13.1 today. I didn't quite get to what I wanted, but I did improve. And I am not hating burpees nearly has much as I used too. Maybe I will feel that way about running soon--just keep doing what you hate and get better at it!
Strength:
Front Squats 3-3-3-3-3. 65%-65%-75%-75%-85% (of one rep max)
WOD:
20 thrusters 95/55#
10 KBS 35/50#
15 thrusters
20 KBS
10 thrusters
30 KBS
Strength:
Front Squats 3-3-3-3-3. 65%-65%-75%-75%-85% (of one rep max)
WOD:
20 thrusters 95/55#
10 KBS 35/50#
15 thrusters
20 KBS
10 thrusters
30 KBS
Tuesday, 4 June 2013
June 5, 2013
Ok, so don't shoot the messenger here, but we are doing 13.1 today. I can't wait to see how much we've improved in the past 3 months. So, here it is....
17 min. AMRAP
40 burpees
30 snatches 45/75#
30 burpees
30 snatches 75/135#
20 burpees
30 snatches 100/165#
10 burpees
as many snatches as possible at 120/210#
Strength:
Find a one rep max for your snatch
17 min. AMRAP
40 burpees
30 snatches 45/75#
30 burpees
30 snatches 75/135#
20 burpees
30 snatches 100/165#
10 burpees
as many snatches as possible at 120/210#
Strength:
Find a one rep max for your snatch
Monday, 3 June 2013
June 4, 2013
Strength:
Spend 10 minutes working on Sumo Deadlift to High Pull. Work on getting hips fully extended and a quick pull once your hips are extended.
Skill:
Muscle Up and Muscle Up Progressions
WOD:
3 RFT
15 Sumo Deadlift to High Pull (55#/75#)
Run 400 M.
Spend 10 minutes working on Sumo Deadlift to High Pull. Work on getting hips fully extended and a quick pull once your hips are extended.
Skill:
Muscle Up and Muscle Up Progressions
WOD:
3 RFT
15 Sumo Deadlift to High Pull (55#/75#)
Run 400 M.
Sunday, 2 June 2013
June 3, 2012
Strength:
3x5 bench press (85% of 1 rep max)
WOD:
8 min AMRAP
5 ring dips
7 push ups
9 pulls ups
3x5 bench press (85% of 1 rep max)
WOD:
8 min AMRAP
5 ring dips
7 push ups
9 pulls ups
Subscribe to:
Posts (Atom)