TUESDAY, MAY 26, 2015

Posts Tagged ‘Grace’

Workout of the Day: Thursday 7-19-2012

WOD 1: “Grace” 30 reps ground to overhead (135/95)

E group: “Heavy Grace” at 155/105.. do it!

WOD 2: AMRAP 12:00

  • Med Ball 150m Run (20/15)
  • 15 Sit Ups with Med Ball (20/15)

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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!


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Workout of the Day: Thursday 2-2-2012

WOD 1: “Grace” 30 reps for time, ground to overhead (135/95)

Scaling: A: 75/35 B: 95/65 C:135/95 E:165/105

WOD 2: 5 rounds for time of: (Max 18:00)

  • 15 Wall Ball (scale WB as needed)
  • 15 Sit Ups

WOD 2 Advanced: 10 rounds for time of: (Max 23:00)

  • 15 Wall Ball (20/15)
  • 10 Toes to bar

$$: 5 partner sprints

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Workout of the Day: Wednesday 7-13-11

WOD 1: “Grace”

30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.


WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)

  • in 4:00 Row 500m and then complete max reps of one arm kettlebell push press.

Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.


$$: Bear Crawl D&B x 3 forwards, 3 backwards.

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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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