WOD
Saturday 100619
"Stripping Nancy"
Five rounds for time of:400m Run 15 Overhead squats
Overhead squats are to start heavy and strip weight each round. Recommended weights are;...
Friday 100617
Bench press 5, 3, 1+ reps @ 75%, 85%, 95%(Print worksheet out w/ your numbers)
Then, "Canada Regional WOD #4"
50 Double unders10 Burpees40 Double unders10...
Thursday 100617
Hang clean 3 - 3 - 3 - 3 - 3 reps
Split jerk 5x1 rep @ 100% of hang clean load
Snatch grip deadlift 3x5...
Wednesday 100616
For time:
Row 2,000m50 Wall ball shots
Row 1,000m35 Wall ball shots
Row 500m20 Wall ball shots
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The 5:30pm class rollin' it out like good...
Tuesday 100615
In 2:30 (3:00), run 400m and move as much weight overhead as possible. Only a power snatch or a snatch may be employed as...
Monday 100614
Back squat 5, 3, 1+ reps @ 75%, 85%, 95%(Print worksheet out with your #'s)
Followed by 15 rounds for time of:5 Pull-ups10 Push-ups15 Squats
There...
Sunday 100613
Rafting the "numbers" for time:
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A note from our amazing guide Lisa - RAFTERS:
Meet for Car Pool at the Verve at 6am. Be...
Saturday 100612
Three rounds for time of:15 Deadlifts 225#, 155#21 Kettlebell Swings 32kg, 24kgRun 350 Meters
Compare your results to the San Diego 2010 Sectional.
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Friday 100611
Shoulder press 3 - 3 - 3+ @ 70%, 80%, 90%
Followed by three rounds for time of:
50 Double unders
21 Ring dips
12 Skin-the-cats
For percentages, see...
Thursday 100610
For max loads:Power snatch 1 - 1 - 1 - 1 - 1 repsSnatch balance 3 - 3 - 3 - 3 - 3...