Remember the “Choose Your Own Adventure” Books from back in the day? This is KINDA like that WOD(s): Row 2k for Time ***If under 7:00m/7:50f, rest 15 minutes then do: 21-15-9 HSPU and Front Squat 155/105 for Time. ***If between 7:00-7:45m/7:50-8:40f then do: 5 Rounds/T of 5 DL 275/10 Burpees. ***If over 7:46m/8:41f, do 30/20/10 […]
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“Helen” 3 Rounds for Time: Run 400m 21 KB/DB Swings 53/35 12 Pull-ups PR!!!!!!!!!!!!! Have fun watching the Games on ESPN!!
Meat & Veggies: Power Clean into Thruster 1RM Max Weighted Push-up for 5 Reps Nuts & Seeds, Some Fruit: Pull-ups 10×2 add weight 20 Front Lever Negatives Little Starch & No Sugar: T-Bar Rows 5×15
**Reminder: No Child Care tonight or Thursday this week! Sorry! WOD: 15 Strict Pull-ups 30 Hand Release Push-Ups 45 Calories on the Rower Rest 5 minutes between rounds Do 3 to 5 Rounds, Coach decides!! **Depending on time of each round mostly*** Note the time of each round.
A reminder: No CHILD CARE Tuesday and Thursday this week! Sorry! Meat and Veggies: DeadLift From 4″ (weights/bar resting on 45′s laid on the ground) 1RM Loaded 45 degree Hip Extensions 5×8 Alternating Each Minute: -you pick the reps- Front Rack Lunges “Rx” 95/65 Hang Power Cleans “Rx” 95/65 Nuts & Seeds, Some Fruit: Sled […]
WOD: 5 Back Squats 225/155 10 Toes to Bar 15 Burpees Rest 2 minutes, my favorite part. AMRAP 30 minutes
Meat & Veggies: Dip 3RM Push-Up 3xMax Reps Alternating Each Minute: GHD Sit-ups Pull-up Work (varies on the person) Nuts & Seeds, Some Fruit: DB Rows 5×10 10 Max L-Hang Holds Little Starch & No Sugar: 3×20 Snatch High Pulls, no hook grip ***proof that bodybuilders do “do” Olympic Lifts, keep the weight lighter, the […]
Team Workout! Run 800m Tag your buddy! Relay style 5 Rounds Each, not two for one partner and three for the other, Jeannie. Total time.
Meat & Veggies: Clean 1RM Clean Pulls 5×3 with 1RM Clean Alternating each minute: 5 Thrusters (heavy, pick the load) Floor Wipers ***Sounds like a super cool move ‘cuz it’s from the 300, not the case, but they’re pretty tough*** Nuts & Seeds, Some Fruit: Front Squat 5×5, with 90% of Clean 1RM Little Starch […]
WOD: For Time 21-15-9 L-Pull-up Turkish Get-Up 50/35 Attention Mothers: No Child Care July 22nd and 24th, for those of you who plan ahead!