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Workouts of the Day
May
May 22
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May 21st 5:30pm class. Crazy turn out.
Wod
A. Spd. DL @ 63% of 1 RM; 2 reps every 45 seconds x 8.
B. Shoulder press, 10.8.6.4.2, rest 90 seconds.
+
50.40.30.20.10 of
kb swing @ 55/35#
double unders
*top of every 2 minutes do 6 burpees
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May
May 21
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Summer Paleo BBQ
Wod
22 minutes for max rounds and time per round
9-6-3
hang power clean @ 165/105
box jump @ 30/24″
-rest 60 seconds-
*after you complete the 9-6-3 you must rest 60 seconds before starting your next round. Track your total rounds (9-6-3) = 1 round and time per each round.
After Party
Ring Dips EMOTM 1-5
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May
May 18
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Kristen after Friday’s WOD.
Wod
“Ironman”
3 rounds for total time:
30 wall balls, 20/14# to 10/9 ft.
30 pull ups
30 sit ups
30 burpees
*pull ups should be unbroken or 2 sets max… don’t get caught on the pull up bar for more then 2-3 sets..
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May
May 17
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Vince getting at it on weighted pull up
Wod
DL – take up to a 2 RM in 4 attempts
2 reps @ 50-65%
2 reps @ 70-80%
2 reps @ 80-90%
2 reps @ 90-100% effort
*the % effort today is based off feel for the lift, not your 1 RM
+
For time:
2 clean and jerks @ 135/95#
100m run
4 clean and jerks @ 135/95#
100m run
6 clean and jerks @ 135/95#
100m run
8 clean and jerks @ 135/95#
100m run
10 clean and jerks @ 13595#
100m run
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May
May 16
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Wod
High Bar Back Squat VS Low Bar Back Squat.
A. Back squat – work up to 1 RM w/ perfect form
5 reps @ 50-55%
4 reps @ 60-70%
3 reps @ 70-75%
2 reps @ 85-90%
1 rep @ 100-105%
1 rep @ max effort
B. Weighted pull up – build up to a 1 RM in 3 attempts
+
10 minute amrap:
4 squat cleans @ 155/100#
12 T2B
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