Today’s WOD: Murph 1600M Run 100 Pull-Ups 200 Push-Ups 300 Squats 1600M Run The pull-ups, push-ups, and squats can be partitioned however you’d like. Most people do a 20 round “Cindy”: 5 pull-ups, 10 push-ups, and 15 squats. This workout is prescribed with a 20 lb. weight vest. Last completed on 12/31/10. Only 3 classes will be held today: 9:30 …
WOD 05/25/12
Today’s WOD: Deadlift 3×5 (+5-15#) then 3 Rounds: 21 Wall Balls (20#/14#) 15 Toes to Bars 9 Deadlifts (275#/185#) Kettlebell for the big boys (and girls). We’ll be hosting a Memorial Day Murph on Monday. Classes will be at 9:30 AM, 5:30 PM, and 6:30 PM. Rest up over the weekend if you are planning on giving the workout a …
WOD 05/24/12
Today’s WOD: Squat Snatch Work up to a heavy single then Amanda 9-7-5 Muscle Ups Squat Snatch (135#/95#) Last completed on 10/20/11.
WOD 05/23/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then 8 Rounds: 200M Sprint 10 Kettlebell Swings (24 kg/16 kg) 5 Plyo Push-Ups Omega-3s and what they mean to you.
WOD 05/22/12
Today’s WOD: Overhead Squat 3×10 then 1 Mile Run 1 km Row 100 Hammer Swings 100 Sit-Ups Can be completed in any order or combination. Lunging with WOD balls.
WOD 05/21/12
Today’s WOD: AMRAP 10: 3 Rope Climbs 5 Front Squats (135#/95#) 200M Run Rope climbs start from a seated position and barbell starts on the ground for front squats. Two old school RVAers doing what they do best: lounging. That’s not Dave’s normal face. Summer is around the corner which means there’s plenty of awesome fruit to go around. Spice …
WOD 05/18/12
Today’s WOD: Power Clean Work up to a heavy single then 5×2 @ 80% then 5x400M Sprints with 1 minute recoveries At least lunging with the atlas stones wasn’t awkward, right?
WOD 05/17/12
Today’s WOD: Mary AMRAP 20: 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups Last completed on 01/11/11 and 090910 before that. There’s something about Mary.
WOD 05/16/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then 3 Rounds: 10 Atlas Stone Lunges (110#/80#) 30 Double Unders 20 Push-Ups 30 Double Unders The stone is held in front of the body like a bear hug.
WOD 05/15/12
Today’s WOD: L-Sit skill work then 30-20-10 Thrusters (95#/65#) Knees to Elbows Wall Balls (20#/14#) Rest and Recovery. Thanks to ATB for the link. Overtraining is bad.