Archive | March, 2014

Monday’s WOD

60 degrees…running please!!

Buy In:

Wendler Back Squat

WOD:
21 Back Squats (95/65)
21 Bent over rows (95/65)
400m run
15 Back Squats
15 Bent over rows
400m run
9 Back Squats
9 Bent over rows
400m run

*And now back to your regularly scheduled programming!

Cash Out:

Tabata Push-ups

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Friday’s WOD

Thrusters and Burpees it is!! (but don’t worry, there is a time cap  )

Last Friday Night Lights of 2014…the fun starts at 6:45, and lasts til the party’s over! Bring snacks and stick around afterward to celebrate everyone’s awesome work/achievements during the 2014 Open Season! No need to be in the open to join in the fun!

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Thursday’s WOD

Buy In:
Hand Stand Hold/Push-up Work

WOD:
1 min Max Weighted V-ups
30sec Rest
2 min Max Donkey Kicks
30sec Rest
3 min Max Lunges
30sec Rest
3min Max Air Squats
30sec Rest
2min Max Push-ups
30sec Rest
1min Max Hollow Rocks

Cash Out:
100 DU’s (count attempts)

**Nice little active recovery day 

Open Announcements:

The last Open WOD announcement, tomorrow night at the Praus House at 8…I believe we have to competitors tackling it after the live face off between 5 previous Games champions!

14.6 (Closing of the Open party) will be this Friday night immediately following the last heat of competitors! Bring some snacks to share and we’ll kick back and celebrate everyone’s hard work. ALL are invited, not just open participants!! Cornhole boards and karaoke are welcome!!

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Wednesday’s WOD

Buy In:
5×3 Weighted Pull-ups/Dips

WOD:
1 Deadlift (185/135)
1 Hang Power Clean
1 Front Squat
1 Jerk
15min AMRAP

Cash Out:
3×10 GHD Sit-ups
Back Ext.

Time to get in some serious bar work! Great way to work out the kinks in some of your lifts!

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Tuesday’s WOD

Buy In:
Strict Press 1 Rep Max

WOD:
20 Back Squats (95/65)
15 Push Press
10 OHS
5 HSPU
3 Rounds

Cash Out:
Tabata Push-ups

Happy Birthday to Ed!

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