Today’s WOD: 3 Rounds: 10 Handstand Push-Ups 30 Double Unders 10 Overhead Squats (135#/95#) 50 foot Prowler Push (75#) or Sled Pull (90#) Rest 1 minute
WOD 10/17/11
Today’s WOD: Back Squat 3×5 (+5-10#) then 5 Rounds of: 20 Goblet Squats (16 kg/8 kg) 50 feet of Broad Jumps 50 feet of Bear Crawls Advanced: Snatch 5 @ 80% Clean and Jerk 5 @ 80%
WOD 10/14/11
Today’s WOD: Deadlift 3×5 (+5-15#) then 6 Rounds: 6 Deadlifts (60% of 1 RM) 30 Double Unders Advanced: Snatch to a heavy single
WOD 10/13/11
Today’s WOD: Grace 30 Clean and Jerks (135#/95#) Last completed on 05/13/11.
WOD 10/12/11
Today’s WOD: Press 3×5 (+2.5-5#) then 3 Rounds: 1 Minute Wall Balls (20#/14#) 30 Seconds Rest 1 Minute Sit-Ups 30 Seconds Rest and finish with 1 last minute of Wall Balls Advanced: Clean and Jerk up to a heavy single
WOD 10/11/11
Today’s WOD: 4 Rounds: 200M Run 3 Power Snatches (135#/95#) 6 Chest to Bar Pull-Ups 9 Front Squats (135#/95#) 1 Minute Rest
WOD 10/10/11
Today’s WOD: Back Squat 3×5 (+5-10#) then For 6 Minutes: Hold a handstand on the wall for as long as possible. When you come off of the wall, you do burpees until you are able to hold a handstand again. Lowest total burpee count wins. Advanced: Snatch 5 @ 75% Clean and Jerk 5 @ 75% Backsquat MEx1 *Skip the …
WOD 10/07/11
Today’s WOD: Power Clean 3-3-3 then EMOM 7: 10 Kettlebell Swings (24 kg/16 kg) 20 Double Unders Advanced: Snatch 5 @ 90% Clean and Jerk 5 @ 90%
WOD 10/06/11
Today’s WOD: Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Last completed on 04/29/11. RVA Endurance is in full swing and if you like endurance style races and events, you should be training with Emily and Hunter. They’ll make you fast. A new class time is starting today (and every Thursday henceforth): Svetlana will be running an Elements style …
WOD 10/05/11
Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 9: 3 Power Cleans (135#/95#) 3 Overhead Squats (135#/95#) 200M Run Advanced: Clean and Jerk 2 @ 95% Push Press Challenging 2×2