Archive | May, 2013

Friday’s WOD

Buy In: 

Wendler Deadlift

WOD:

Max Reps:
1 min: HSPU (Wallwalks exchange 1 WW for 3 HSPU’s)
1 min rest
1:30 min: Kettlebell Swing (53/35)
1 min rest
2 min: Front Squats (115/75)
1 min rest
2 min: Front Squats (115/75)
1 min rest
1:30 min: Kettlebell Swing (53/35)
1 min rest
1 min: HSPU

Cash Out:

Pick your Pain Mobility!

Oly Class (5:30): 

2×3 Power Cleans + Jerk
5x 3-Position Clean and Jerk
3 Clean and Split Jerk EMOM for 5 min
The Paleo Challenge WOD is out:
7 Push Press
7 Box Jumps
7 Kettlebell Swings

5 Rounds

Weight will be up to you, remember, this is you against you in 8 weeks…if we were to label “prescribed” it would be 95/65. Whatever weights and height you use this time you will use again in 8 weeks so we can get a clean gauge on progress!

If you are planning to do the challenge but can’t be there Saturday please let us know ASAP so we can get you in for the WOD as soon as we can.

It’s Time!

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Thursday’s WOD

Buy In:
3×5 Weighted Ring Dips

WOD:
5 Ring Dips
7 Deadlifts (60% 1RM)
9 Hollow Rocks
11 Wallballs

5 Rounds

Rest between rounds the amount of time it took to do the round (6am will test drive this…may be subject to change ;) )

Cash Out:
Tabata Push-ups

Endurance:
6×400 w/3 min rest

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Wednesday Night…Date Night w/Paul

Buy In:
Wendler Strict Press (Cycle 3 Week 4)

WOD:
“Paul”

50 DU’s
35 K2E
20 Yard OH Walk (185/135)

5 Rounds

Cash Out:
Roll-out

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Tuesday’s WOD

Buy In:
Wendler Back Squat (Cycle 3 Week 4…deload week for those “on track”)

WOD:
Power Cleans (135/95)
Jerks

21-15-9

Cash Out:
100 Mason Twists for time

 

Endurance:

8×200 w/1 min rest

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Friday’s WOD

Buy In:

Warm-up/Mobility

Wendler: Deadlift

WOD:
50 Wallballs (20/14)
50 Pull-ups
50 Pistols
50 1 arm-snatches

Cash Out:
Pick your pain mobility

Update for Murph…there are so many who want to do the Full Murph that we are opening both heats 10 & 11 for those doing the full distance and reps! So feel free to sign up for either (even if you’ve RSVP’d on Facebook)…and remember to indicate how many are sticking around for lunch!

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