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WOD Friday 4/21/17

Wendler Cycle 1 Week 3
Bench Press
Warm Ups sets:
5 @ 35%
5 @ 45%
5 @ 55%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%

EMOM 9 Bench Press
All reps at weight of the second working set (85%)
Min 1- 1 Rep
Min 2- 2 Reps
Min 3- 3 Reps
Min 4- 4 Reps
Min 5- 5 Reps
Min 6- 4 Reps
Min 7- 3 Reps
Min 8- 2 Reps
Min 9- 1 Rep

Gymnastic Goat
EMOM 20

By | 2017-04-21T12:23:39+00:00 April 21st, 2017|Categories: Workout of the Day|0 Comments

WOD Thursday 4/20/17



Wendler Cycle 1 Week 3
Deadlift
Warm Ups sets:
5 @ 35%
5 @ 45%
5 @ 55%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%

EMOM 9 Deadlift
All reps at weight of the second working set (85%)
Min 1- 1 Rep
MIn 2- 2 Reps
Min 3- 3 Reps
Min 4- 4 Reps
Min 5- 5 Reps
Min 6- 4 Reps
Min 7- 3 Reps
Min 8- 2 Reps
Min 9- 1 Rep

400m Farmers Carry plate pinch (both hands)
400m Farmers Carry KB-1 Hand-Alt sides as needed
*focus on posture
*Walk for most time under tension

By | 2017-04-19T12:16:41+00:00 April 20th, 2017|Categories: Workout of the Day|0 Comments

WOD Wednesday 4.19.17

EMOM 8
Hang Power Clean & Push Jerk 5-4-3-2-1-1-1-1

5 Rounds:
AMRAP 3
3 Hang Power Cleans @ 65% of what was established above
6 Push Jerks (same bar)
9 Double Unders (L2 Attempts)
Rest 1 Minute between rounds
*Record number of completed rounds for each AMRAP

By | 2017-04-18T14:30:55+00:00 April 19th, 2017|Categories: Workout of the Day|0 Comments

WOD Tuesday 4.18.17

Congrats to Coaches Alannah & Suzie on running the Boston Marathon!

Wendler Cycle 1 Week 3
Shoulder Press
Warm Ups sets:
5 @ 35%
5 @ 45%
5 @ 55%
Working sets:
5 @ 75%
Rest-1 min
3 @ 85%
Rest-1 minute
AMRAP @ 95%

EMOM 9- Shoulder Press + DH Pull Ups
All reps at weight of the second working set (85%) of your Shoulder Press
Min 1- 1 SP + 1 DH Pull Up
MIn 2- 2 SP + 2 DH Pull Up
Min 3- 3 SP + 3 DH Pull Up
Min 4- 4 SP + 4 DH Pull Up
Min 5- 5 SP + 5 DH Pull Ups
Min 6- 4 SP + 4 DH Pull Ups
Min 7- 3 SP + 3 DH Pull Ups
Min 8- 2 SP + 2 DH Pull Ups
Min 9- 1 SP + 1 DH Pull Ups

4 rounds each for time:
400m Run
Rest 1 Minute

By | 2017-04-18T07:06:13+00:00 April 18th, 2017|Categories: Workout of the Day|0 Comments