Wednesday June 12, 2013
PreWOD – Run 1 mile WODRegional WOD 7 4 Rounds:2 Rope Climbs (15ft)Run 100ft4 Squat Cleans (HEAVY-note the weight you use) Rx 225/135Run 100ft **12 minute cut off Cool Down:2 Rounds of30 second Plank HoldStretch while you rest ~ 60 seconds
Tuesday June 11, 2013
Great job on Monday’s WOD everyone! It was definitely tough but everyone pushed hard for a Monday 🙂 Strength: Push/Split Jerk – 5 @ 65%, 5 @ 75%, 5 @ 85% WOD7 Rounds for time:7 KB Swings (70/53)7 Ring Dips7 Box Jumps (24/20) **14 minute cut off Cool Down:100ft Walking Lunges40 Situps
Monday June 10, 2013
Strength/Skill: 10 minutes alternating minutes – Even: 3 Front Squats @ 85%; Odd: 5 HSPU WODFor time:Run 1200m20 Power Cleans (135/95)Run 800m20 Hang Squat Cleans (135/95)Run 400m **20 minute cut off Cool Down:2 Rounds:30 second cumulative L-sit hold10 Hip Extensions (or work Glute Ham Raises)
1:00 pm – 2:30 pm OPEN Gym SUNDAY, June 9th
Note the time for open gym today starts at 1 pm
Saturday, June 8th
This WOD is a slight variation of the WOD for Warriors “21 Guns – A Memorial Salute” they did for Memorial Day. PARTNER WOD 4 Rounds21 Pull-ups21 Burpee Box Jumps21 Fireman Carry Back Squat (partner of equal weight)21 Burpee Box Jumps21 Pull-upsOne Partner works at a time – split as desired