Entries from January 6, 2013 - January 12, 2013
Friday 1.11.13
Thursday, January 10, 2013 at 09:15PM Buy In: Tabata Double Unders. Do exactly 4 mobs for pressing/dips.
Bench Press 3 sets x ?
For many, this is Round 3 of our 75% weight. The plan today is to crank out more reps than you were able to on Monday when we benched last. Remember, you should use the same weight you worked with last session in an effort to get to 3 sets of 10. This might end up taking a few more sessions, but work today to get closer to "graduating" to a new weight.
"Elizabeth"
21-15-9 Reps for time of
Clean (95/135) Power or Squat, lifter's choice
Ring Dips (if you can't, choose a suitable alternative)
Post time and stoked factor to comments.
check it: (for more info on Benchmark WOD's)
Thursday 1.10.13
Wednesday, January 9, 2013 at 09:59PM Buy In: Row 500 meters. 12 Reps: PVC Shoulder Complex, PVC OHS, PVC Thrusters, PVC SDHP, Med Ball Squat Cleans. 5 minutes foam/pvc rolling.
For time complete 21-15-9 Reps of:
Row for Calories
Thrusters (65 men/45 women)
Medicine Ball Cleans (20 men/14 women)
Sumo Deadlift High Pull (65 men/45 women)
Wall Ball (20 men/14 women)
Burpees
Wednesday 1.09.13
Tuesday, January 8, 2013 at 10:43PM Buy In: Row 500 meters. 15 Reps: Goblet Squat (25/44), Toes to bar, Glute ham sit-ups, PVC OHS, KB good mornings (hold the kb to chest- hinge forward, loading posterior chain slowly and stand up with a strong decisive contraction of the posterior chain) Weighted hip bridges (95/135)
Squat 3 sets at 75% same as with bench- shoot for more reps than you recorded last squatting session. 6-8 reps/set is good progress
5 sets kipping pullups for reps. Rest as needed. Consider this a great opportunity to practice kipping.
Tuesday 1.08.13
Monday, January 7, 2013 at 09:38PM Buy In: Tabata Band Face Pulls, Tabata Ring Planks. 2 Shoulder Mobs.
For time
30 Bar Facing Burpees
30 Push Press 65/95 Pounds
Run 800 Meters
20 Bar Facing Burpees
20 Push Press 65/95
Run 400 Meters
10 Bar Facing Burpees
10 Push Press 65/95
Run 200 Meters
Jump over the bar you will use for push press. Face the bar while performing your burpee. Jump over the bar with both feet leaving the ground and landing at the same time (don't skip over the bar- do it right).
