Today’s WOD: Front Squat Work to a heavy set of 3, then 3×3 @ 90% of the heavy single. then AMRAP 10: 15 Box Jumps 10 Chest to Deck Push-Ups 5 Toes to Bar No abmats allowed. Push-Ups can be modified by using boxes or doing push-ups on knees, but the chest must touch something.
WOD 09/09/10
Today’s WOD: Mary AMRAP 20: 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups Last completed on 05/06/10. This is one of my favorite body weight workouts. It takes a great deal of skill and strength. See you out there!
WOD 09/08/10
Today’s WOD: Rack Jerk Work up to a heavy set of 3, then 3×3 @ 90% of the heavy set then 15-12-9 Power Clean & Jerk (155#/115#) Chest to Bar Pull-Ups Box Jumps There’s a lot of good determination on the RVA runner faces here. Don’t be a victim.
WOD 09/07/10
Today’s WOD: 8x200M Sprint Sugar. Delicious sugary sugar. Is this the kind of stuff you want to put into your body?
WOD 09/06/10
Today’s WOD: Back Squat MEx5 then 12-9-6 Dead Hang Pull-Ups Ring Dips There is no 6AM class this morning. Apologies to all our early morning folks. As a consolation prize, Andrew wrote up this great article on sleep for you to read. If you’re looking for something to do this Labor Day, read his article, then go pick up Lights …
WOD 9/4/10
Today’s WOD: In teams of two: -Back Squat 2 Tons (1 bar only) -200M Farmers Walk (24/16) -Deadlift 2 Tons (1 bar only) -400M Sandbag Run -70 Box Jumps (1 Box only) -800M Run
WOD 09/03/10
Today’s WOD: Power Clean Work up to a heavy double, then 5×2 @ 90% of that double. then 3 Rounds: 50 Double Unders 25 Push-Ups
WOD 09/02/10
Today’s WOD: 5x500M Rows with 2 minute recoveries between efforts For those of you who are PNC 2ing, I want you to be aware of some things. When you switch off of a high carb diet, it takes your body at least a week and a half (really, this is closer to two weeks) to adjust to the new ratio …
WOD 09/01/10
Today’s WOD: Press MEx5 then AMRAP 9: 2 Handstand Push-Ups 10 Squats 12 Sit-Ups Welcome to September.
WOD 08/31/10
Today’s WOD: Grace 30 Clean & Jerks (135#/95#) Last completed on 12/01/09. This workout is better described as 30 ground to overheads with the bar going through the rack position. One of my faves.