7/20/13
7/19/13
Strength:
Deadlift: (2 min rest between sets)
- 77% x 5
- 82% x 5
- 87% x 5+
Conditioning:
10-9-8-7-6-5-4-3-2-1 Wall Balls (20/14)
1-2-3-4-5-6-7-8-9-10 Burpees
**First round you perform 10 wall balls and 1 burpee, 2nd round perform 9 wall balls and 2 burpees, and so on.
Post WOD:
Supplemental Lift –
Front Squat: 3×5
Stability/Mobility –
Hang out in the bottom of a squat for 3 mins
7/18/13
7/17/13
We had a great time on this past Saturday with a “Fun Run” group from Fleet Feet Sports! Great work everyone, and we can’t wait to to make this a regular event!
Strength/Skill:
EMOM for 10 mins:
3 High Hang Snatches
Conditioning:
For Time: (18 min cap)
- 1000 m Row
- 50 OHS (95/65)
- 800m Run
- 50 KBS (55/35)
- 100 Double Unders
Post WOD:
Structural Balance:
GHRs: 3×10
7/16/13
Strength:
A1: Bench Press: (1 min)
- 75% x 5
- 85% x 3
- 95% x 1+
A2: Strict Chin Ups: 3×5 (1 min)
Conditioning:
4 Rounds: (Rounds begin every 3 mins, no scheduled rest interval)
- 10 Push Jerks (135/95)
- 10 Burpee Box Jumps
- ME Single Unders
Post WOD:
Structural Balance:
Powell Raise: 3×10
7/15/13
Strength:
Back Squat: (Based on 90% of true 1RM) (2 min rest)
- 77% x 5
- 82% x 5
- 87% x 5
Conditioning:
“Fran”
21-15-9
- Thrusters (95/65)
- Pull Ups
Post WOD:
Supplemental Lift:
RDL: 3×10 (40-50% of 1RM Deadlift) (2 min rest)
7/14/13
Open gym today from 12-2PM.
7/13/13
Congrats to Bjorn on getting his L1! See if you can find him in this picture.
REMINDER: We are holding a Foundations Class at 9AM today. We will cover the basic mechanics of the back squat, front squat, and overhead squat. We highly encourage newer athletes to attend a few of these sessions to get more comfortable with the movements performed in class.
Strength:
Strict Press
- 75% x 5
- 85% x 3
- 95% x 1
Conditioning:
For Time: (20 min cap)
- 400m Run
- 10 Burpee Pull Ups
- 400m Run
- 20 Burpee Pull Ups
- 400m Run
- 30 Burpee Pull Ups
- 400m Run
Post WOD:
Bent Over Rows: 5×5