11/5/2012 – WOD
Strength
Back Squat 7×3 (85% or higher for all sets)
Conditioning
Row 500m ALL OUT!
—Rest 3 min
3 Rounds For Time
10 Overhead Squats 135/95lb
50 Double Unders
—Rest 3 min
Row 500m ALL OUT!
Blog
11/3/2012 – WOD
Strength
Pendlay Rows 5×5 (Heavy)
Conditioning
3 Rounds For Time (1 min at each station)
2-1 Wall Balls 20/14lb
Sit-ups
Bear Crawl (mat to mat)
Tire Flips / Farmers Carry 70/53lb
Row (calories)
Med Ball Slams
—Rest 1 min between rounds
11/2/2012 – WOD
Strength
4x 60′ Max Effort Heavy Prowler Pushes
Conditioning
5 Rounds For Time
8 Behind the Neck Barbell Lunges 175/125lb (45% of 1RM Back squat)
12 Bar Facing Burpees
250m Run
11/1/2012 – WOD
Strength
15 Min to Find 1RM Bench Press
Conditioning
15 Min Amrap
3 Hang Squat Cleans 185/125lb (65%)
6 HR Push-ups
9 Toes To Bar
Then:
30 Wall Balls (goal is to do all 30 in a row!)
10/31/2012 – WOD
“Tabata Halloween” (20 sec on, 10 sec off for 8 Rounds)
Deadlifts (50% of 1RM)
Double Unders
Pull-ups
Air Dyne (calories) or Row (meters)
***Score is total reps for each movement
10/30/2012 – WOD
***The 5pm, 6pm, & 7pm classes are on schedule for tonight. Please travel safely!
Strength
Strict Press 5×5 (find 5RM)
Conditioning
4 Rounds For Time:
20 KB Swings 70/53lb
10 Box Jumps 36/30″
Row 400m
10/29/2012 – WOD
Strength
Back Squat 7×2 (95% of 1RM)
Conditioning
12-9-6 Bear Complex 135/95lb
21-15-9 GI Janes
40-30-15 Sit-ups
6:30am “Sandy” Crew
10/28/2012 – WOD
REST DAY!
Announcement: Tomorrow morning classes have been pushed back to 6:30am. Monday October 29th evening classes have been canceled as well as Tuesday October 30th morning classes due to Hurricane Sandy. I will update you on the Tuesday evening classes at a later date. Stay safe and dry!
10/27/2012 – WOD
10 Squat Cleans 200/125lb. (70% of 1RM)
20 Box Jumps 30/24″
30 Ring Rows
40 Burpees
100 Double Unders
1,000m Row
1,600m Run
10/26/2012 – WOD
Skill/Strength
4 Sets/Attempts for Parts A and B (15 min time cap)
A) Max Weighted Box Jump 45/25lb Vest
B) 60′ Heavy Front Rack Carry (weight must be more than 1RM Front Squat)
—Rest as much time needed between sets
Conditioning
5 Rounds For Time
6 Hang Power Snatch 135/95lb (70%)
12 HR Push-Ups
50 Double Unders
WOD Notes: Since attendance is usually lower on Fridays you may make up a WOD that you missed during the week.