WOD
Saturday 120922
All Verve WODs at Green Mountain, see below! Kids at Commons Park.
Ten rounds for time:
30secs of full out sprint (uphill)
90 secs of active...
Friday 120921
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters, 135# (95#)
7 Knees to elbows
7 Deadlift, 245# (165#)
7 Burpees
7 Kettlebell swings, 2 pood (1.5 pood)
7...
Thursday 120920
Start by taking 5% off 1RM bench press, then add 5# and chains
Bench press
75% x5 reps
85% x3 reps
95% x1 reps +
Followed by:
Complete as many...
Wednesday 120919
1 - 1 - 1 - 1 - 1 - 1 - 1
Sumo Deadlift
Post loads to comments or BTWB.
Last week one of our amazing...
Tuesday 120918
10-8-6-4-2 reps for time:
Clean & jerk, 155#/105#
Muscle-ups
Post time to comments or BTWB.
Take Vitamin C Post-Workout to Lower Cortisol and Recover Faster - Charles Poliquin
Include...
Monday 120917
Start by taking 10% off 1RM back squat, then add 20# (no box)
Back squat
75% x5 reps
85% x3 reps
95% x1 reps +
Then complete, Death by...
Sunday 120916
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post loads...
Friday 120916
For time:
18-15-12-9-6-3
Front rack walking lunges, 75#/55#
Hand release push-ups
Post time to BTW.
More Reasons To Exercise.
Exercise is good for you. Duh. There are many expressions in...
Thursday 120913
Tabata row
Rest 1 minute
Tabata handstand push-up
Rest 1 minute
Tabata pistols (alternating)
Rest 1 minute
Tabata medicine ball cleans
The Tabata interval is 20 seconds of work followed...
Wednesday 120912
5 - 5 - 5 - 5 - 5
Bear complex
For this workout, one rep of a bear complex consists of a squat clean or...