Author Archives: jordy

9/1/2012 -WOD

***Reminder: Labor Day (Monday) classes at 8am and 9am only!
10 Clean n Jerks (65% of 1RM)
20 Cal Row
30 Lateral burpees over bar
40 KB SDLHP 70/35lb
50 Wall Balls
40 KB SDLHP 70/35lb
30 Lareral burpees over bar
20 Cal Row
10 Clean n Jerks (65% of 1RM)
800m Run

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8/29/2012 – WOD

15 min to Practice/find 1RM Hang Squat Clean

7 Min AMRAP Ladder:
1 Hang Squat Clean 185/125lb (65% of 1RM)
2 Toe To Bar
2 Hang Squat Clean 185/125lb (65% of 1RM)
4 Toe To Bar
3 Hang Squat Clean 185/125lb (65% of 1RM
6 Toe To Bar
….
Rest 3 min
2 x 800m Run For Time

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8/28/2012 – WOD

Strength: Shoulder Press 7×2 (85% or higher for all sets)

Row 2k
Rest 10 min
4 Rounds for time:
5 Push Press 155/105lb or (65% of 1RM)
5 Box Jumps 36″/28″
Then
400m Sprint Run

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7pm class rowing 2k

8/25/2012 – WOD

10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
—Rest 1 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
20 Wall Balls 20/14lb
20 KB Swings 70/35lb
20 Burpees
800m Run
—Rest 3 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
***WOD Notes: Each Round (mainly the runs) should be as fast as possible, since there is rest in between sets!

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Jackie getting her first toe to bar!