Blog

7/14/2012

“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m

7/13/2012

“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups

Midline: 4×20 GHD Sit-ups
4×12 Back Extensions

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Candy doing back extensions post Fran

7/11/2012

1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)

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7/9/2012

Push Press 5×3 (work up to 3RM)
Then
5 Rounds for time: (each round is ALL OUT!)
6 Handstand Pushups
12 SDLHP 95/65lb
12 Push Press 95/65lb
200m Sprint Run

***Rest 1 min between rounds

WOD Notes: This is the first time I’ve programmed HSPU, I will give you a few options to scale them, since this is a high level gymnastics movement. Score = Total time minus 4 min of rest.

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View your oly lifts within seconds with TiVo!

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Amy – Doing work on the HSPU

7/7/2012

Partner WOD 3.0
Row 2k (Partner does DL hold 135/95lb)
100 Box jumps 24/20″ (Partner holds BB overhead 95lb/55lb)
100 Ring rows (Partner must do 10 shuttle touches before you switch)
100 Thrusters 75/35lb (Partner holds 6in)
800m run together

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7/6/2012

Make-up Day: If you missed a workout this week you may make it up today. You may also work on any GOATS as well. If you didn’t miss a day, you can do the following:
Row 4x500m ALL OUT!
—Rest 3 min between efforts
***The goal is to stay within 7 sec of each 500m Sprint

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*****8am & 9am classes tomorrow

7/5/2012

5 Rounds for time:
15 Burpee/Toe to Bars 8’/7′
20 Wall Balls 20/14lb

WOD Notes: 1 Burpee and 1 Toe to Bar = 1 rep

Auxilary: 3x Max Ring Dips

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5pm class

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6pm class

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7pm class