Posts made in April, 2016

Friday 4/29/16

Posted by on Apr 28, 2016 in WOD | 0 comments

6:00am, 7:00am, 5:30pm strength: deloading overhead squats WOD 1: “Grace” repeat 30 clean and jerks (135/95) rest, then- WOD 2: 10-9-8-7-6-5-4-3-2-1 sumo deadlift with same weight as C&J burpees

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Thursday 4/28/16

Posted by on Apr 27, 2016 in WOD | 0 comments

6:00am, 6:00pm buy in: 800m run WOD: 6 box step ups 12 ball slams 18 target jumps 8 rounds RUNNING/CORE CHALLENGE DAY 4: 20 starfish :20 forward plank 3 rounds

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Wednesday 4/27/16

Posted by on Apr 26, 2016 in WOD | 0 comments

5:00am, 6:00am, 6:00pm strength: deloading push press at 70,60 and 50% of one rep max. WOD: benchmark workout for Running/Core challenge: 1 mile run in either 200m route or 400m route, stopping every minute on the minute to complete 15 air squats. CORE ASSIGNMENT DAY 3: 70 Russian twists with dumbbell, plate or ball

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Tuesday 4/26/16

Posted by on Apr 25, 2016 in WOD | 0 comments

6:00am, 5:00pm private, 6:00pm buy in: 8:00 muscle up/ progression practice WOD: 1 wall walk 3 power cleans 5 back squats 7 chin ups 9 5m shuffles 18:00 AMRAP Cash out: 1 mile run RUNNING/CORE CHALLENGE DAY 2: – 1 mile cash out counts towards 5 mile weekly total – core assignment: 20 supermans/20 hollow rocks, 3 rounds  

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Monday 4/25/16

Posted by on Apr 25, 2016 in WOD | 0 comments

6:00am, 6:00pm DELOAD WEEK! Strength: power snatch 3@70% of 1 rep max for 4:00 5@50% of 1 rep max for 3:00 WOD: to be posted on the board RUNNING/CORE CHALLENGE begins today! If you are participating, please put your name on the white board behind the rig. This week your running challenge is to complete a total of 5 miles, not including any running in the wods. This can be done walking (fast pace), running, or a combination of the 2. DAILY CORE ASSIGNMENT: 60 weighted side bends (any weight; 1 is 1)  ...

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