Archive for the ‘WOD’ Category

Friday, September 22, 2017

Posted: September 22, 2017 by jmdimitri in WOD

20 min any skill practice OR Bench Press 50% x 10 of last weeks 1RM

60% x 10

70% x 5

80% x 3

90% x 2

15 min amrap

10 push-ups 

10 goblet squats (35/55)

10 KB Hi-Pulls (NOT SDLHP)

100m swim/400m run     

Thursday, September 21, 2017

Posted: September 21, 2017 by jmdimitri in WOD

****For all of your maxes from last week we want you to take 90% of that number and that’s what you will base all of your % strength work off of****
Deadlift

50%x10

60%x10

70%x3

80%x3

*90%x3+=as many as possible at 90%

80%x3

70% x 3

.

4 RFT 

200m MedBall Run (14/20)

25 Burpees

Oly Sept 20, 2017

Posted: September 20, 2017 by jmdimitri in WOD

1) Hng Sn triples

6/75%

2) Cln Pull

4×2/AHAP form>load

3) FS

4×10/65-70%

Wednesday, Sept 20, 2017

Posted: September 20, 2017 by jmdimitri in WOD

5 RFT 

50m Lunge

20 GHD (Sc – V ups, AbMats)

10 pull-ups 

50m Farmer’s Carry (35/55), (Adv 55/70)

12 Alt Pistols (Sc – pistol to box)

200m Run 

200m Row 

Tuesday, Sept 19, 2017

Posted: September 19, 2017 by jmdimitri in WOD

****For all of your maxes from last week we want you to take 90% of that number and that’s what you will base all of your % strength work off of****Press

50%x10

60%x10

70%x3

80%x3

 *90%x3+     *3+=as many as possible at 90%

80%x3

70%x3

3+=as many as possible at 90%

.

7 RFT

10 Hang Power Clean (65/95)

30 Dubs/60 (30 sec dub attempts)

.

Fitness:

7RFT

10 KB SDLHP (35/55)

30 Dubs/60 (30 sec dub attempts) 

Monday, September 18, 2017

Posted: September 18, 2017 by jmdimitri in WOD

****For all of your maxes from last week we want you to take 90% of that number and that’s what you will base all of your % strength work off of****

Back Squat 

50%x10

60%x10

70%x3

80%x3

*90%x3+ (3+=as many as possible at 90%)

80%x3

70%x3
.

8 RFT 

8 Alt DB Snatch (35/50)

8 Box Jumps (20/24)

200m run 

New check-in policy- Please Read

Posted: September 18, 2017 by jmdimitri in WOD

We met with club management and came to a compromise that we think will work for everyone: 
1) The side gate will be open for class runs (during scheduled class times only). It will remain closed otherwise. 

2) All members will check in at one of the front entrances (front desk or Youth Activity desk).

3) We will have a new path for the 400s & 800s, this will be explained in class.

Effective Monday 9/18/17