Today’s WOD: Back Squat 3×5 (+5-10#) then Max Wall Balls in 3 minutes 3 Minutes rest 10-9-8-…-3-2-1 Double Unders Toes to Bars
WOD 06/22/12
Today’s WOD: Deadlift 3×5 (+5-15#) then AMRAP 10: 3 Pull-Ups 6 Goblet Squats (24 kg/16 kg) 9 Sandbag Get Ups (50#/35#) Lab rats getting it. We can’t emphasize hydration enough as the weather heats up. Get yourself a water bottle and carry it around with you all day. Dehydration is no good.
WOD 06/21/12
Today’s WOD: Pistol skill work then For time: 800M Run 100 Double Unders 10 Clean and Jerks (135#/95#) 500M Row 75 Sit-Ups 10 Overhead Squats (135#/95#) 800M Run 50 Push-Ups 10 Front Squats (135#/95#) Blaine looking good in the Fran shirt from hopper apparel with that crap ton of weight on the sled.
WOD 06/20/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then 8 Rounds: 3 Handstand Push-Ups 5 Pull-Ups 7 Burpees 9 Box Jumps (24″/20″) If you count up the weight on the bar, it’s like a million.
WOD 06/19/12
Today’s WOD: Toes to Bar skill work then Annie 50-40-30-20-10 Double Unders Sit-Ups Last completed on 01/19/12. Time for new names on the white board! You have been practicing your double unders, right? The weather is heating up and sometimes it’s nice to have a cool paleo treat. There’s a lot of fat in this guy, so moderate accordingly (as …
WOD 06/18/12
Today’s WOD: Back Squat 3×5 (+5-10#) then Back Squat Ladder (65#/45#) In the first minute, do one squat, in the second minute, do two squats, in the third minute, do three squats… etc. Continue until you are unable to complete all the squats within the minute. Last completed on 12/22/10.
WOD 06/15/12
Today’s WOD: Power Clean Work up to a heavy single then 5×2 @ 80% then AMRAP 12: 5 Power Cleans (135#/95#) 10 Burpees 15 Double Unders The American diet in 1 chart. Jeremy providing us with the link. Pretty telling stuff. Get your diet right, folks!
WOD 06/14/12
Today’s WOD: Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Last completed on 10/06/11. Strict scaling will be in place today. Deal with it. Make sure you are getting hydrated in preparation for this workout starting yesterday. Can’t emphasize the importance of this with the temperature rising and the potential length of this workout. Be a (wo)man. Do the …
WOD 06/13/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then 4x800M Runs with 2 minute recoveries. The temperature is getting hotter around RVA, as we’re sure you’ve noticed inside the gym. As the mercury rises, so should your water intake. You should be taking in at least half your body weight in ounces of water a day. And that’s if you’re not working …
WOD 06/12/12
Today’s WOD: Handstand Push-Up skill work then 3 Minutes of max rep Burpees 1 Minute Rest 5 Minutes of max calorie Row 1 Minute Rest 7 Minutes of max rep Double Unders Oh sugar. How we need you so bad. Except not. This is the only sugar you should indulge in.