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Archive for April, 2012

Workout of the Day: Saturday 4-21-2012

Free Saturday WOD: Dice Game! Roll the dice, do the stuff! AMRAP 25:00: (record dice rolls)

  • Roll 2: Run 400m
  • Roll 3: Rest 30 seconds
  • Roll 4: 15 Lunges
  • Roll 5: 12 Push Ups
  • Roll 6: 8 Burpees
  • Roll 7: Run 200m
  • Roll 8: 15 Squats
  • Roll 9: 30 Double Unders (100 singles)
  • Roll 10: 15 Sit Ups
  • Roll 11: Get a drink of water
  • Roll 12: Row 400m





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Workout of the Day: Friday 4-20-2012

WOD 1: Squat Clean 30 reps for max total load (after warm up, Max 15:00)

WOD 2: Complete for time (Max 15:00)

  • Run 600m
  • Split up Anyway get 50 Dips + 100 GHD Hip Extensions
  • Run 600m (400 + a 200 :)

Scaling: E: add 25/5 lbs. to the dips, Run with Med. Ball. (25/20)





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Workout of the Day: Thursday 4-19-2012

WOD 1: “Lynn” 5 rounds for max reps (5:00 each round, 25:00 Max)

  • Bodyweight Bench Press
  • Pull Ups

WOD 2: Complete for time:

  • 100 Thrusters (45/35)
  • Run 800m

Scaling: A: PVC B: 75 reps at 45/25 C: Rx





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Workout of the Day: Wednesday 4-18-2012

WOD 1: “Grace” 30 reps for time: Power Clean and Jerk (135/95… scaled as needed, go heavy)

WOD 2: AMRAP 15:00:

  • 10 Toes to bar
  • 10 Overhead Squats (95/65)
  • 10 Lunges (Bar on back 95/65)

Scaling: A: 45/25 B: 65/45 C: Rx

—————————————————————————————————

Team Training: Coach Amy perfects our Snatch technique!

amylift_sm





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Workout of the Day: Tuesday 4-17-2012

WOD 1: 21-15-9 reps for time of: (Max = 20:00)

  • Back Squat (225/155)
  • Kettlebell Swings (70/53)

Scaling: A: BS (95/55) KB (26/18) B: BS (155/95) KB (44/26) C: BS (185/125) KB (53/35) E: Rx

WOD 2: For time complete: (Max 15:00)

  • Run 600m
  • 40 Burpees
  • Run 600m





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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