Friday WOD 5/31/13

Paleo Potluck and Bonfire following the WODs tonight at Jocelyn and Jason’s!!

Warmup
Dodgeball

Set 1 (Muscleup OTM, Squat between every other set of MU. Last set of LB Back Squat @ 85% is ME reps)
10 x 2 Weighted Ring Muscleups @ 25% 1RM
2 x 5 LB Back Squats @ 55% 1RM
3 x 5+ LB Back Squats @ 65%, 75%, 85%

Set 2
Partners
Row 3000m Combined
Partner Holds 45#/25# Overhead
Switch as necessary, but if weight is lowered past lockout at any time both partners owe 5 burpees

IMG_1472

Comments

Thursday WOD 5/30/13

Warmup
3 Rounds
10 Good Mornings or Reverse Hypers
10 Abmat Situps or 8 GHDs
20 Double Unders
5 Pullups

Set 1
Sprints

IMG_1402

Comments

Wednesday WOD 5/29/13

Warmup
3 Rounds
10 Good Mornings
10 Air Squats
10 Pushups
3 HSPUs

Set 1 (Box Squat OTM, Pullup between every other set of BS. Last set of Pullup @ 55% is ME reps)
10 x 3 Box Squat @ 55% 1RM + 20% Bands
2 x 5 Pullup @ 10% 1RM
3 x 5+ Pullup @ 20%, 35%, 55% (Last set at 55% ME reps)

Set 2 [25s rest between exercises]
4 x 12 2pd/1.5pd Kettlebell Swing
4 x ME Front Lever w/ Rotation
4 x 8 Box Jump @ MAX HEIGHT CYCLEABLE
4 x 8-10 Bent Over one-arm KB Row @ 15-20% 1RM Deadlift

Set 3
“Amanda”
9-7-5
Muscleups
135/95# Snatch

bears!!

bears!!

Comments

Tuesday WOD 5/28/13

Warmup
Agility

Set 1
“Jackie”
Row – 1000 m
50 – Thruster 45/35#
30 – Pullups

IMG_1354

Comments

Happy Birthday Keith! 5/27/13

We will run our normal hours at the gym today. Happy Memorial Day!

**Happy Birthday Keith WOD**

Warmup
2 Lunge into Inch Worms
2 Back Rolls
20 Double Unders
2 Lunge into Inch Worms
2 Back Rolls
————————————
5 LB Back Squats @ 55% 1RM
5 LB Back Squats @ 65% 1RM
3 LB Back Squats @ 75% 1RM

Set 1 [2min rest]
10 x 3 LB Back Squat @ 85% 1RM

Set 2 [25s rest between exercises]
4 x 8 Squat Snatch @ 55-60% 1RM
4 x 8-10 Ring Dips @ 60-70% 1RM
4 x 10 Weighted Abmat Situps
4 x 8 Bench Press @ 65% 1RM

Set 3
“Keith”
Run – 800m
35 – Abmat Situps
20 – Wallballs
10 – Squat Snatch @ 55-60% 1RM
Run – 400m

IMG_1364

 

Comments