Today’s WOD: Elizabeth 21-15-9 Squat Cleans (135#/95#) Ring Dips Last completed on 12/08/10. Great work on the PR’s yesterday, everyone! Don’t be discouraged if you’re not hitting PR’s every single time you pick up a barbell these days, especially if you have been around with us for a long time. PR’s get harder and harder to come by the longer …
WOD 06/16/11
Today’s WOD: Push Press MEx1 then 30 seconds of burpees/30 seconds rest/30 seconds plank/30 seconds rest for a total of 8 minutes. Score is number of burpees.
WOD 06/15/11
Today’s WOD: 5 Rounds: 1 Clean (115#/85#) 5 Front Squats Carry it 100 feet 200m Sprint Rest 1 minute Advanced folks – your workout is the same. Moving forward, I will not be posting under different headings for the WOD unless there is a difference in programming. Bring a friend day is today! Bring em out.
WOD 06/14/11
Today’s WOD: Overhead Squat Work up to a heavy single then 5×5 @ 70% of the heavy single then In teams of two: Each person will row 3x1km in an alternating fashion. Recover while your partner rows. Score is total time. Advanced WOD: Overhead Squat Work up to a heavy single then 4×5, 1xMax Reps @ 70% of the heavy …
WOD 06/13/11
Today’s WOD: 5 Rounds: 5 Handstand Push-Ups 5 Overhead Squats (115#/75#) then 25 Wall Balls (20#/12#) then 6 Rounds: 6 Pull-Ups 6 Front Squats then 36 Burpees Last completed on 04/04/11 by the advanced class and 04/11/11 by the regular class. Advanced WOD: Same as above PNC challenge workout attempt numero dos. Do something crazy.
WOD 06/10/11
Today’s WOD: Snatch 10 @ 75% Clean and Jerk 7 @ 75% Advanced WOD: Snatch 12 @ 75%-80% Clean and Jerk 9 @ 75%-80% This is Andrew’s favorite Friday song. Awesome. This is better.
WOD 06/09/11
Today’s WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Last completed by the advanced class on 12/27/10, though I’m not sure anyone did it. Advanced WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups I forgot to upload pictures like a noob last night. I’ll get them up first thing in the morning.
WOD 06/08/11
Today’s WOD: Back Squat 5×5 @ 75% then Tabata Intervals: Push-Ups Sit-Ups Squats Advanced WOD: Back Squat MEx1 then Tabata Intervals as above.
WOD 06/07/11
Today’s WOD: 1km Row 30 Handstand Push-Ups 1km Run Advanced WOD: Active rest/mobility work
WOD 06/06/11
Today’s WOD: Power Clean MEx1 then AMRAP 9: 3 Hang Power Cleans (155#/105#) 3 Push Presses (155#/105#) 10 Double Unders Advanced WOD: Press MEx1 then AMRAP 9: 3 Hang Power Cleans (155#/105#) 3 Push Presses (155#/105#) 10 Double Unders The 6:30 PM class is no longer an advanced only time slot. It’s open to everyone. Come to the class if …