WOD
Monday 130506
20 Rep back squat
Use 60% of 1RM back squat from 4/1/13 and add 10# and perform 20 reps. No reracking or long pauses. This will...
Sunday 130505
For time:
Run 800m
then, three rounds of
20 Box jumps, 24" (20")
20 DB Squat cleans, 40# (25#)
20 Ab-mat sit ups
then, run 800m
Post...
Saturday 130504
As a team of 4 complete the following:
250 Pull-ups
250 Kettlebell swings, 24kg (16kg)
250 Double unders
250 Overhead squats, 95# (65#)
Post time to comments and...
Friday 130503
As many rounds as possible in 25 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
Post rounds and reps to BTWB.
Verve Athlete Profile: Chad Dagenhart
Where are...
Thursday 130502
Snatch from the block day
We are going to work on snatching using the jerk blocks
Come in and practice pulling from different heights
then
Every minute on...
Wednesday 130501
Ten rounds for time:
15 Deadlifts (135#/95#)
15 push-ups
Post results to comments and BTWB.
Work Out More Than Once A Day? ~ Luke Palmisano
Especially with competitive athletes,...
Tuesday 130430
Thruster 2-2-2-2-2-2
then
Every minute on the minute for 10 Minutes
2 Thrusters @ 70% of 2RM plus:
5 Burpees
or 25 Double Unders
...
Monday 130429
20 rep Back Squat:
Take 60% of 1 RM from Monday 4/1 and add 20# for 20 reps. If back squat <200 lbs, add 5#
"Nate"
Complete as...
Sunday 130428
For time:
Show up, do work.
Don't be late.
Single WOD at 7:15am at Verve. Endurance Run will meet at Commons Park (18th & Little Raven) to...
Friday 130426
"Jorge"
For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155/105 pound Squat clean, 12 reps
18 GHD sit-ups
155/105 pound Squat clean, 9 reps
12 GHD...