1/17/2013 – WOD
12 Min AMRAP
12 Goblet Squats 70/53lb
12 HR Push-ups
12 Weighted Sit-ups 25/10lb
—Rest 5 min when 12 Min AMRAP is over then:
2 Min AMRAP of Burpees
—Rest 2 min
1 Min Air Dyne Max Calories
5pm class
Blog
1/16/2013 – WOD
Strength
10 Min to work up to 90% of 1RM Deadlift
Conditioning
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
15 Deadlifts 245/165lb. (55% 1RM)
20 Pull-ups
50 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders
***Congrats to Tina on getting her first unassisted 3 pull-ups unbroken!
1/15/2013 – WOD
Strength
Shoulder Press 1×5 (80%), 1×3 (85%), 2×2(95%), 3×1 (100%)
Conditioning
4 Rounds For Time
10 Handstand Push-ups (4″ Deficit)
20 KB Swings 70/53lb
400m Row
Chris, Henry, Jeff, Stacey C – Doing HSPU!
1/14/2013 – WOD
Strength
Front Squat 1×5 (80%), 1×3 (85%), 2×2(90%), 3×1 (95-100%)
Conditioning
10 Min AMRAP
4 Hang Squat Clean 195lb/125lb (65-70% of 1RM HSC or 60% of 1RM Front Squat)
8 Lateral Burpee over Bar
12 Knee to Elbow
—Rest 5 min
400m Run ALL OUT for time!
Reminder: I will be ordering WOD Books this week! They are a great resource of keeping track of your WOD’s and will help you achieve your goals. Let me know if you are interested in one.
1/12/2013 – WOD
Conditioning
3 Rounds For Time
30 Wall Balls 20/14lb
25 Burpees
20 Chest to Bar Pullups
800m Run
10am class doing wall balls + Matt
1/11/2013 – WOD
Conditioning
12 Min AMRAP
3 Box Jumps 36/27″
6 Strict Press 95/65lb (45%-50% of 1RM)
9 Ring Rows
***Top of every minute do 2 tire flips for men/1 tire flip for female. Flip it with a partner 2x if you are unable to flip on your own (Scale = 3 burpees)
Stacey T. laughing at Candy’s comments on the whiteboard!
1/10/2013 – WOD
Strength
10 Min to Find 8 step max of Behind the Neck BB Lunges (only 3 attempts)
Conditioning
15 Min AMRAP
10 Behind the Neck BB Walking Lunges 115/75lb
10 Toes to Bar
10 KB Swings 70/53lb
Announcement: An email was sent out to everyone regarding WOD Book. Let me know if anyone is interested and we can put in an order for everyone to save on shipping. Click here: WOD Book.
1/9/2013 – WOD
Strength
10 Min to work up to a 1RM Clean n Jerk (Squat clean is recommended but not mandatory)
Conditioning
6 Rounds For Time (Each Round is all out!)
6 Clean n Jerk 165/115lb (60% of 1RM)
250m Sprint Run
—Rest 90 sec between rounds
WOD Notes: The goal is to touch & go the clean n jerks for the first 3-4 rounds, so choose a weight that will challenge you on that 6th rep on the last few rounds. No penalty for dropping in between reps, just make sure to get back on the bar quickly. You do not have to do squat cleans.
1/8/2013 – WOD
Strength
Bench Press 7×2 (90% of 1RM)
Conditioning
1,000m Row
75 Burpees
1,000m Row
Midline
3x Max Effort L-Sit hold (Sub: Plank hold or GHD hold)
1/7/2013 – WOD
Strength
Back Squat 7×2 (90% of 1RM)
Conditioning
4 Rounds For Time
15 Overhead Squat 115/75lb (40% of 1RM)
15 Chest to Bar Pull-ups
30 Double Unders
—Rest 2 min when finished the WOD then:
Air Dyne – 1 Min Max Effort Calories
