Squat cleans with Dumbells are rough!! Love the faces!




Strength (Lower):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         3 x 80%; 3 x 85%; 3+ x 90%

Met-Con:

3 Rounds

• 25 Box Jumps (20″/24″)
• 25 Air Squats
• 25 Sumo Deadlift High Pulls (53lbs./70lbs. )

WOD: (RX is if you do it straight through without breaking it up, scaled= broken sets as needed to complete the tasks as quickly as possible!)
800m Run
75 x Wallball (20/14lbs)
60 x GHD Sit-ups/Anchored
45 x KB Swings (55/35)
30 x Push Press 65/45
15 x Burpees
5 x HSPU

Skills:
Double Under work
Complete 200 Double unders in as few tabata intervals as possible!!

Strength (Total):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         3 x 80%; 3 x 85%; 3+ x 90%

Met-Con:

“Jackie”

• 1000 meter Row
• 50 Thrusters (35lbs./45lbs.)
• 30 Pull-Ups

Saturday Crew took on CF affiliate WOD

More pictures from Saturday posted under the Spring 2010 folder!
Warm Up of the Week:

400m Run
16 lunges
10 Shoulder Rolls & OHS
2 attempts at max rep push ups releasing your hands at the bottom
7 Strict Ring Dips and Pull-Ups

WOD:
1 round for time of:
400 m run
21-15-9 rep rounds of:
power clean (95#/65)
pullups
400 m run
9-6-3 rep rounds of:
Clean and Jerk (95#/65)
Pull-ups (chest to bar)
400 m run
3-2-1
Squat clean thrusters (95#/65)
Burpee pull-ups (chest to bar)
400 m run
This is No Excuses’ little gem of a WOD!!

9am WOD in Teams (we will have 2 teams one scaled and one Rx)
2 Rounds:

Run 300 meters
15 jumps over a 24″ box
15 dumbbell squat cleans, 45/25
30 double unders
15 push ups, hand must release from floor
15 GHD Sit ups
30 yard lunge

NO 6PM CLASS TODAY. . . CELEBRATING 5 YEARS OF MARRIAGE TONIGHT!!

Strength (Upper):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

“Short Nicole”

AMRAP 10 minutes

• 400 meter Run
• Max Rep Pull-Ups

WOD:
5 x 30 seconds of work/15 seconds of rest:

Wall Balls 20/14
Rowing
push press 65/45

-Remain at the same exercise for all 5 intervals. Match reps/meters each set. If reps or meters are not matched, you will run 200m for all rounds unmatched. So if you miss 1 round of wall balls, 2 rounds of rowing and 3 rounds for push press, you must run 1200m. So always match or better your reps/meters and you will be fine. Running will be done at the end of all 3 exercises.

If we have time and the energy. . .
Skills:
“Death by Pushups”

Perform 2 pushups the first minute, 4 pushups the second minute, 6 pushups the 3rd minute. Continue on until you cannot perform the prescribed amount of pushups within the particular minute.

Strength (Lower):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

21-15-9

• Overhead Squats (65slbs./95lbs.)
• Kettlebell Swings (36lbs./53lbs.)
• Mountain Climbers (L/R=1)

10-9-8-7-6-5-4-3-2-1
Box jumps
pull ups

400m run after even numbers
25 double unders after odd numbers

Skills:
2 Rounds of
”Burgener Drill”

Choose a challenging weight

Strength (Total):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

3 Rounds

• 200 meter Row
• 10 Burpee Dumbbell Thrusters (20lbs./30lbs.)
• 10 Knees-to-Elbows
• 20 Walking Lunge Steps