September 3, 2010 WOD

by John Planow on September 2, 2010

Row x 20 calories
Wall Ball x 20 (men: 20 lbs; women: 14 lbs)
Sumo Deadlift High-Pull x 20 (men: 75 lbs; women: 55 lbs)
Box Jump x 20 (20″)
Push Press x 20 (men: 75 lbs; women: 55 lbs)
Rest 1 minute

3 rounds, each for time

* If participating in the Fight Gone Bad challenge, scale weights to match your division.  Scale reps to finish each round in under 5 minutes.

In observance of Labor Day, we will only hold one class, at 9:30 am, this coming Monday, September 6th.

The Sunday 9:30am group doing hang power cleans, 8/29/10

The Sunday 9:30am group doing hang power cleans, 8/29/10

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September 2, 2010 WOD

by John Planow on September 1, 2010

Power Clean
5 sets of 3 reps
same weight for all working sets, use more weight than last time

Then:

“Friane”

Deadlift (men: 225 lbs; women: 155 lbs)
Pullup

21, 15, and 9 reps per round

The 4:30pm group, 8/20/10

The 4:30pm group, 8/20/10

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September 1, 2010 WOD

August 31, 2010

Back Squat
3 sets of 5 reps
same weight for all working sets, use more weight than last time
Then:
“Annie”
Double Under
Situp
50, 40, 30, 20, and 10 reps per round

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August 31, 2010 WOD

August 30, 2010

Run 200m
Overhead Squat x 10 (95lb, 65lb)
Ring Dip x 10
Sumo Deadlift High Pull x 10 (95lb, 65lb)
Walking Lunge x 10
5 rounds for time

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August 30, 2010 WOD

August 29, 2010

Deadlift
1 set of 5 reps
use more weight than last time
Strict Chin-Ups (palms facing toward you)
3 sets, each for max reps
Then:
Thruster Ladder (115lb, 75lb)
Do one rep the first minute, two reps the second minute, three reps the third minute, etc.  Continue for as long as you’re able.  Time cap at 15 minutes.

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