Workout of the Day

July
31
2013

WOD 8/1/13

Posted by Shane, 6:18 pm

IMG_2690
Take 10 min to establish 3 RM front squat from ground (record 3 rm)

with continuously running clock take 5 min to rest and set up for:

For Time:

40 double unders (40 tuck jumps)

30 sdhp #75/55
40 oh squats
30 snatches
40 front squats
30 hang cleans
40 back squats

30 double unders (40 tuck jumps)

25 min time cap (if not done add total number of reps)

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July
30
2013

WOD 7/31/13

Posted by Shane, 7:43 pm

IMG_0963
shoulder press (take 15 min)
5-5-5 (record 5 rm)

ME shoulder press @ 65% of 5rm

then,

AMRAP in 12 min:

6 ring dips
9 push press #115/75 masters #95/55
12 over the box jumps #24/20

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July
29
2013

WOD 7/30/13

Posted by Shane, 6:45 pm

photo (80)
For Time:

40 deadlifts #185/125 masters #155/95
40 burpees
250m run
30 deadlifts
30 burpees
250m run
20 deadlifts
20 burpees
250m run
10 deadlifts
10 burpees
150m run

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July
28
2013

WOD 7/29/13

Posted by Shane, 6:33 pm

IMG_1501
For time:

400m run

rest 5 min, then:

“Angie”

100 pull ups
100 push ups
100 sit ups
100 squats

*compare to 12/27/12

Remember no 7:15am class now and this is last week of Ignite Kids.

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July
25
2013

WOD 7/26/13

Posted by Shane, 6:01 pm

photo (79)
“Nancy”

5 RFT:

400m run
15 oh squats #95/65

*Compare to 7/9/12

or

Row 21,097 meters (your choice of the two)

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July
24
2013

WOD 7/25/13

Posted by Shane, 7:09 pm

20130725_191756
3 rounds: (20 min time limit)

10 hollow rocks
20 ghd sit ups
40 russian twist #45/35
80 alt mtn climbers

(record time of last round)

AMRAP in 12 min:

10 power snatches #75/55
20 double unders (100 single
10 box jumps #24/20

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July
23
2013

WOD 7/24/13

Posted by Shane, 8:02 pm

photo (78)
For Time:

30 pull ups
20 burpees
10 wall ball #20/14 10″,9″
250m row
20 pull ups
20 burpees
20 wall ball
250m row
10 pull ups
20 burpees
30 wall ball
250m row

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July
22
2013

WOD 7/23/13

Posted by Shane, 8:13 pm

photo (76)

photo (77)
hang squat clean and squat clean
5-3-2-1-1 (record 1 rep max)

then,

squat clean ladder #115/75 masters #95/55

Do 1 rep first min, 2 reps 2nd min, 3 reps 3rd min, etc….
until you cant keep up with amount of reps within min

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July
21
2013

Wod 7/22/13

Posted by Shane, 6:42 pm

photo (75)
For Time:

3 rounds:

10 hspu
20 push press #95/65
30 barbell rows #95/65

then,

3 rounds:

10 ring dips
20 toes to bar
30 push ups

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July
18
2013

WOD 7/19/13

Posted by Shane, 5:51 pm

3 rounds: take 15 min

10 barbell roll outs #95/65
20 ghd sit ups
20 floor wipers #95/65

For Time:

30 front squat #95/65
20 chest to bar pull ups
30 back extension
20 alt pistols
30 k2e
20 cal row
30 sdhp #95/65
20 over the bar burpees

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