Workout of the Day

February
28
2013

WOD 3/1/13

Posted by Shane, 8:52 pm

IMG_2205
Paleo challenge weigh in today. Please arrive 10 min early to class to get weigh in.
I was suppose to program baseline WOD we did at beginning of challenge but after this
week most of you are pretty beat up so I am going to program it Monday so get some
rest and eat somewhat clean!

bench press (take 20 min)
5-5-5 (record 5 rep max)

then,

AMRAP in 10 min:

100m shuttle sprint
3 ring muscle ups (3 c2b pull ups, 3 ring dips)
12 wall ball #20/14 10′

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February
27
2013

WOD 2/28/13

Posted by Shane, 9:47 pm

photo (43)
Overhead squat
3-3-3-3-3 (record 3 rep max)

then,

30-20-10 reps of:

box jumps #30/24
oh squats #95/65
kb swings #70/53

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February
26
2013

WOD 2/27/13

Posted by Shane, 6:54 pm

photo (42)
For Time:

8oom run
25 push press #95/65
20 alt kb snatches #53/35
15 ghd sit ups
650m run
25 push press
20 alt kb snatches
15 ghd sit ups
400m run
25 push press
20 alt kb snatches
15 ghd sit ups
250m run

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February
25
2013

WOD 2/26/13

Posted by Shane, 7:54 pm

photo (41)
squat clean
3-3-3-3-3 (record 3 rep max)

then

AMRAP in 10 min:

2 squat cleans #155/105
4 toes to bars
8 burpees

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February
24
2013

WOD 2/25/13

Posted by Shane, 7:18 pm

photo (40)
Paleo challenge ends Friday!!! Congratulations for everyone that has stuck with it!
Paleo party details to follow. We still have spaces open for Olympic Lifting seminar
on March 9th and 10th for those that want to get better in clean and jerk and snatch technique.

For Time:

50-40-30-20-10

double unders (3x single)
sit ups

5 rounds:

10 pull ups
20 push ups
30 squats

1st round do 50 double unders, 50 sit ups, 10 pull ups, 20 push ups, 30 squats
2nd round do 40 double unders, 40 sit ups, 10 pull ups, 20 push ups, 30 squats
3rd round do 30 double unders, 30 sit ups, 10 pull ups, 20 push ups, 30 squats
4th round do 20 double unders, 20 sit ups, 10 pull ups, 20 push ups, 30 squats
5th round do 10 double unders, 10 sit ups, 10 pull ups, 20 push ups, 30 squats

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February
21
2013

WOD 2/22/13

Posted by Shane, 8:57 pm

IMG_0180
shoulder press
3-3-3-3-3 (record 3 rep max)

then,

21-15-9

push press #95/65
ring dips
over the box jumps #24/20

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February
20
2013

WOD 2/21/13

Posted by Shane, 7:31 pm

photo (39)
Olympic lifting seminar fees are due Friday.

Take 20 min to establish 1RM back squat
8-5-3-1-1

*compare to 11/9/12

Then,

AMRAP in 2 min at each station, rest 1 min between

Wall ball #20/14 9’10’
Kb swings #53/35
Front squats #75/55
Row calories
Pull ups

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February
19
2013

WOD 2/20/13

Posted by Shane, 7:19 pm

photo (38)
Happy Birthday Janet!!!

3 rounds:

1 min plank
20 jackknives
30 Russian twist #35/25

Then,

For Time:

46 squats
46 double unders (150 singles)

2 rope climbs
20 hspu
67 sit ups

46 box jumps #24/20
46 gs push ups

Perform in any order

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February
18
2013

WOD 2/19/13

Posted by Shane, 7:51 pm

photo (37)
With a continuous running clock of 35 min do following:

10 min to establish 1RM snatch

10 min to establish 1RM clean and jerk

rest 5 min then,

AMRAP in 10 min:

3 snatches #135/95
5 cleans and jerks #135/95
7 burpees

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February
17
2013

WOD 2/18/13

Posted by Shane, 6:43 pm

photo (36)
For Time:

30 push press #95/65
250m run
30 ghd sit ups
250m run
30 pull ups
250m run
30 kb swings #53/35
250m run
30 k2e
250m run
30 sdhp #95/65
250m run

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