WOD Tue May 21, 2013

Will — Tue, 21 May 2013 02:42:32 +0000

Strength/Skill: Clean and Jerk Go heavy. Full cleans if you have good front rack mobility. If not, work on front squats/jerks off the rack. Then… 21 pullups 9 clean and jerks (155/105) 15 chest to bar pullups 15 clean and … Continue reading →

WOD Mon May 20, 2013

Will — Mon, 20 May 2013 03:12:40 +0000

Team WOD

In teams of 3, perform the following tasks:

4500m row

And…

100 squats
100 situps
100 pushups
50 wallballs (20/14)
50 kb swings (55/35)

AMRAP in 20 minutes

The team’s score is the total reps accomplished (excluding the row).

Rules:

One team member must be rowing at all times, until the row is completed. The team members must rotate through the row machine every 500m.

While one team member is rowing, the other two are working on the other exercises, which must be done in the order listed above.

One person rows, one person works on the exercises, and the other person rests. The team may divide the work however it wants, as long as only two people are working at a time (one on the rower and one on the other exercises), and as long as the team rotates on the rower at 500m increments. In other words, the two team members not rowing may apportion the work on the other exercise however they wish, and they may switch between working and resting however they wish. There is no requirement that team members do equal work on the exercises.

After the team completes the row, all three may work on the other exercises, but still only one may be working at a time.

WOD Fri May 17, 2013

Will — Fri, 17 May 2013 02:32:45 +0000

Strength: Deadlift

Do sets of 3 or 5, or go for a PR on your one-rep max. If you’re sore, go lighter and work on speed.

Then…

500m row

Followed by:

3 deadlifts (185/135)
3 toes to bar
6 deadlifts
6 toes to bar
9 deadlifts
9 toes to bar
etc…

AMRAP in 9 minutes

The row is part of the 9 minutes, but must only be done once. After the row, accumulate as many dl/ttb reps as possible in the remaining time.

Quote of the Day

Will — Thu, 16 May 2013 04:20:27 +0000

“Civilize the mind but make savage the body.” – Mao Zedong

WOD Thu May 16, 2013

Will — Thu, 16 May 2013 03:01:24 +0000

Strength/Skill: Snatch or Overhead Squat

If you can full snatch, do it. Otherwise, work on overhead squatting.

Then…

5 strict ring dips
10 overhead squats (95/65)
25 double unders

4 rounds

WOD Wed May 15, 2013

Will — Wed, 15 May 2013 03:04:33 +0000

Strength: Push Press 3-3-3-3 reps

If you’re sore, use this time to work on mobility.

Then…

10 burpees
10 box jumps (Games standard)
10 shoulder to overhead (95/65)

AMRAP in 11 minutes

Quote of the Day

Will — Tue, 14 May 2013 15:41:38 +0000

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” — Socrates

WOD Tue May 14, 2013

Will — Tue, 14 May 2013 02:54:16 +0000

Strength: Back Squat 5-5-5-5 reps

Then…

10 front squats (135/95)
20 pushups
Row/Run

3 rounds

Rest 3 minutes between rounds

Round 1: 750m row/6 laps
Round 2: 500m row/4 laps
Round 3: 250m row/2 laps

WOD Mon May 13, 2013

Will — Mon, 13 May 2013 02:34:42 +0000

Strength/Skill: Power Clean

Go heavy or just work on form.

Then…

100 situps
80 kb swings (55/35)
60 wallballs (20/14)
40 pullups
20 power cleans (165/115)

In that order.

Memorial Day Murph

Will — Sun, 12 May 2013 03:51:17 +0000

On Monday May 27, Memorial Day, we will be doing Murph. Classes will be at 8am and 4pm. All other class sessions are cancelled.