Archive | October, 2013

Thursday’s WOD

Buy In:
Snatch Work

WOD:
Death by Power Snatch (95/65)

Cash Out:
Immediately start death by burpees following last
minute of failure to complete snatches, continue with
death by burpees until the last person in the class
fails to complete their final minute of snatches

Burpee count starts where snatches left off…minimum
of 10 min of work

DON’T FORGET YOUR COSTUME!

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Date Night!

Buy In:
Wendler Strict Press

WOD:
“Incredible Hulk”
5 Deadlifts (115/75)
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

20 min AMRAP

Cash Out:
32 Weighted V-ups

Also, anyone who doesn’t wear a family friendly costume for the duration of the WOD Thursday may or may not have to endure Halloween Burpees! Have fun with it…but for the love of Shane, no glitter!!!

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Tuesday’s WOD

Buy In:
Complete in any order: 15 GHD Sit-ups, 15 Reverse
Hypers, 3 rope climbs, 500m row

WOD:
10 Ring Dips
10 DUs
20 Chest to bar Pull-ups
10 DUs
30 OHL (45/25)
10 DUs
30 OHL
10 DUs
20 Chest to bar Pull-ups
10 DUs
10 Ring Dips

Cash out:
4 position 1 min plank holds
2 Rounds

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Monday’s WOD

Buy In:
Wendler Back Squat

WOD:
15 Wallballs (20/14)
10 DB Box over Burpees (35/25)
5 min AMRAP

3 min rest

10 Decline Push-ups
15 Ball Slams (20/14)
5 min AMRAP

Cash Out:
100 Mason Twists for time

 

Let’s finish out October with a great week of work! And for any ladies who might have missed my post on Facebook…we are having another self defense seminar this Saturday at 12:30…11:30 for those who attended the last one! Well worth your time and investment!  Ask Juan, Shane or Amanda for details!

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Friday’s WOD

Buy In:
Wendler Deadlift

WOD:
1 min: Roll-outs
1 min rest
1:30 min: Russian Kettlebell Swing (70/53)
1 min rest
2 min: Front Squats (115/75)
1 min rest
2 min: Front Squats (115/75)
1 min rest
1:30 min: Russian Kettlebell Swing (70/53)
1 min rest
1 min: Roll-outs

Cash Out:
Pick your pain!

We will still have our 9am class Saturday…but no 10-12 open gym…headed to Barbells for Boobs!!

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