Workout of the Day

April
30
2014

WOD 5/1/14

Posted by Shane, 7:46 pm

50114
Shoulder press
2-2-2-2-2 (90% of 1RM)

then,

AMRAP in 8 min:

4 power cleans #135/95 masters #115/75
5 toes to bar
6 pistols (opposite leg must be extended out for rx)

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April
29
2014

WOD 4/30/14

Posted by Shane, 5:33 pm

43014
Deadlift (take 20 min)
8 @ 65%, 5 @ 75%, 3 @ 85%, 2 @ 90%, 1 @ 95% of 1RM

then,

AMRAP in 12 min:

5 burpees
10 sdhp #95/65
15 over the box jumps #24/20

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April
28
2014

WOD 4/29/14

Posted by Shane, 7:31 pm

43014
We are planning all morning classes unless there is bad weather so check website or Facebook before leaving.

ME double unders in 2 min:

then,

5 RFT:

15 wall ball #20/14 10’9′
20 kb swings #53/35
25 double unders

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April
27
2014

WOD 4/28/14

Posted by Shane, 3:09 pm

42814
Front squat
5-5-5 (80% of 1RM)

after each set do max strict pull ups (record total)

then,

AMRAP in 10 min:

21-18-15-12-9-6-3 reps of:

thrusters #95/65
c2b pull ups

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April
24
2014

WOD 4/25/14

Posted by Shane, 7:04 pm

42514
Happy Birthday Tab!

Max gs push ups in 2 min

then,

bench press
5-5-5 (record highest set of 5 reps)

then,

AMRAP in 10 min:

10 gs push ups
15 squats
20 double unders

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April
23
2014

WOD 4/24/14

Posted by Shane, 5:31 pm

42414
Deadlift
3@80%, 3@85%, 2@90%, 1@90%
In between each set do max ghd sit ups in 1 min

Then,

For Time:

100m shuttle sprint
20 hang snatch #95/65
30 toes to bar
100m shuttle sprint
40 deadlift #135/95
50 mb sit ups

15 min strict time cap

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April
22
2014

WOD 4/23/14

Posted by Shane, 6:41 pm

42314
Shoulder press
3-3-3 @85%, 2-2 @90%, 1@95%

then,

AMRAP in 12 min:

10 box jumps #24/20 (no step ups for RX)
8 push press #115/75 masters #95/65
6 over the bar burpees

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April
21
2014

WOD 4/22/14

Posted by Shane, 7:18 pm

42214
Front squat (Take 20 min)
8 @ 70%, 5 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 1 95% (all at 1RM %)

then,

AMRAP in 3 min:
wall ball #20/14

AMRAP in 3 min:
pull ups

AMRAP in 3 min:
row cal

rest 1 min between each

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April
20
2014

WOD 4/21/14

Posted by Shane, 4:29 pm

42114
I hope everyone had a great Easter!

For Time:

800m run
10 cleans #135/95 masters #115/75
15 kb swings #70/53 masters #53/35
650m run
10 cleans
15 kb swings
400m run
10 cleans
15 kb swings
250m run
10 cleans
15 kb swings

35 min time limit

Bible study tomorrow at 10:30AM. Open gym 9 – 11am. Yoga Saturday at 11am.

I am doing Regional Wod #4 tomorrow at 3:30pm for anyone that wants to join me or cheer me on.

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April
17
2014

WOD 4/18/14

Posted by Shane, 8:41 pm

IMG_2852
“Tabata mix”

8 rounds, 20 sec work, 10 sec rest:

squats
barbell row #95/65
gs push ups
russian twist #45/35 1,1,2,2,3,3
push press #95/65

rest 1 min between stations

rest 5 min, then:

200 sit ups for time

Open gym 10am – 12pm Saturday. No Yoga this weekend. I hope everyone has a Happy Easter!

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