Archive for October, 2013

Thursday, October 31, 2013

Posted: October 31, 2013 by jmdimitri in WOD

Reminder:
All afternoon classes are cancelled, have a safe & happy Halloween!!

WOD
131031

2 Rounds
400m run
31 Mtn Climbers
25m broad jump
31 HR pushups
25m walking lunges
31 Burpees
50m bear crawl sled drag (95/135)
31 Straddle Leg raises

20131030-213921.jpg

20131030-213930.jpg

Wednesday, October 30, 2013

Posted: October 30, 2013 by jmdimitri in WOD

Back Squats
6×3
2×10 @ 70% of last set

30-20-10
Front squats (95/135)
200m row
200m run
GHD

Watch this video:
Front Squat Video

20131029-211758.jpg

20131029-211808.jpg
5am class has been creating some new beasts!

Tuesday, October 29, 2013

Posted: October 29, 2013 by jmdimitri in WOD

Pendlay Rows
5×4

8 RFT
6 Split Snatches (65/95)
7 Burpee pullups
8 Box jump overs (20/24)
50m sprint

Endurance Option:
5 Rds
200m run
10 Dumbbell Snatches Right
10 Dumbbell Snatches Left

20131028-232349.jpg

Monday, October 28, 2013

Posted: October 28, 2013 by jmdimitri in WOD

Squat Cleans
6×3

75 Dubs/225
20 thrusters (75/115)
5 Roman Deadlift (75/115)
50 Dubs/150
15 thrusters (75/115)
5 Roman Deadlift (75/115)
25 Dubs/75
10 thrusters (75/115)
5 Roman Deadlift (75/115)

20131027-214653.jpg
GoRuck Tough
Tony Finch, Robert Thibodaux, Gina Finch, Michelle Thibodaux, Toni Howell & Madison Campbell successfully completed a GoRuck Challenge this weekend.
Google it people, its for the physically & mentally strong. Super proud of them!!

Friday, October 25, 2013

Posted: October 25, 2013 by jmdimitri in WOD

Bench
5×5
2×10@70% of last set

Emom 20
Even: 8 KBS *heavy
Odd: 10 pistols

*sub for pistols is candlesticks

http://gymnasticswod.com/content/roll-candle-stick

20131024-215047.jpg

Thursday, October 24, 2013

Posted: October 24, 2013 by jmdimitri in WOD

Split Jerk
5×3
2×5@70% of last set

15 min amrap
5 HSPU
7 T2B
9 burpees
30 dubs/90

20131023-213842.jpg

20131023-213858.jpg

Wednesday, October 23, 2013

Posted: October 23, 2013 by jmdimitri in WOD

Pause Front Squats
(hold 5 seconds at rock bottom)
5×3@75%
Kneeling Jumps
2-1-2-1-2

400m run
10-9-8-7-6-5-4-3-2-1
Squat Cleans (75/115), Adv (95/135)
2-4-6-8-10-12-14-16-18-20
Lunges
400m run

Endurance option:
10-9-8-7-6-5-4-3-2-1
Burpee
200m run