Uncategorized

Tuesday 8.21.18

Tuesday 8.21.18

A. Warmup:
DROM
30 TGUs
*15 each side

B. 4 rounds of:
500m Row
250m easy / 250m hard
Rest 3:00

C. Cooldown/Accessory
3 sets of:
1:00 Plank Hold
20 back extensions
10 Unilateral Kneeling DB Press, ea.

 

Uncategorized

Saturday 8.4.18

Saturday 8.4.18

“Fight Gone Bad”

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calories
Rest 1 min
*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Uncategorized

Tuesday May 8th

Tuesday May 8th

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Monday 4.30.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Monday, 4.30.18

This is week 2 of a 5 week cycle. Next weeks lifts will happen on Wednesday, adding 5-10lbs per week on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5

Uncategorized

Tuesday 1/11/11

Happy 40th Birthday Shane! Wish him a good one!

Shane’s B-day WOD:

For time:

40 pullups
400m Run
40 Box Jumps
400m Run
40 Pushups
400m Run
40 KB swings
400m Run

*post time to comments

Birthday Boy!