Tuesday WOD!
Strength WOD
10 minute EMOTM
3 position snatch- pull + high hang + Squat snatch (ground, knee level, hip level, squat snatch)
WOD
5 Rounds for time
400 M Run
15 OHS (95,65)
Every Friday is FUNDAY FRIDAY!
Skill/Core work
10 minute AMRAP- Quality not speed!!!
30 second ring hold
60 second Dead bugs
WOD
7 minute AMRAP
7 Ring Rows
7 Dead lifts (225,145)
5 Minute Rest
7 minute AMRAP
7 KB SDHP (70,55)
7 HSPU
Paleo Challenge Winner Announced!
Not to sound totally cliche but ALL of our 9 participants were winners in this challenge! There were some amazing results in a short amount of time! I would suggest you talk to them about how you can benefit from at least some form of the Paleo lifestyle!
1st Place- Mario “Mad Man” Martinez 477 points
2nd Place- “The Unstoppable” Gil Still 469 points
3rd Place- “Jammin” Jayne Jones 464 points
4th Place- “Runnin” Raven 437 points
5th Place- Veronica “Snatch” Martinez 390 points (Seriously, she has the best snatch technique)!
6th Place- Mike “Arms” Archuletta 259 points
7th Place- “Jumpin” Jess Rabe 162 Points (She has some sheets she hasn’t turned in)
There was a tie between Amber and Joe Gier for 8th place! Should we make them have a row off to settle it?!?!?
Congrats to all of you! You had some amazing results!
Some of the changes
Veronica- Dropped 10 lbs, increased power clean by 10lbs, improved 400 run by 18 seconds.
Mario- Increased Cindy reps by 2 full rounds, improved clean by 20 lbs (competed in Bomb City Battle)
Jayne- improved 400 run by 11 seconds, did more pull ups during Cindy, improved power clean by 15 lbs, handstand hold for 30 seconds! (Competed in Bomb City Battle)
Raven- Completed a 5k at a life time PR! Got her bar muscle up improved Cindy by one round and increased clean by 10 lbs.
Jess- Improved Cindy by 2 rounds and improved clean by 20 lbs!
Gil- He adopted this life style through and through! He did really well with this challenge and his results show it! He lost over 20 lbs! His 400 impoved by 18 seconds, improved cindy by 2 rounds, improved clean by 20 lbs, and knocked out that rope climb! (Competed in Bomb City Battle)
Mike- lost 20 lbs also, impoved 400 by 5 seconds, impoved cindy by almost 2 rounds! (Competed in Bomb City Battle)
Thursdays are for OPEN GYM!
Come work on your goat! What move to you hate? Do it till you love it!!!!
Surprise! It’s a test!!
There are 5 total 3 minute tests. Rest 3 minutes between each!
Max calorie Row in 3 minutes
(rest 3 minutes)
Max db snatches in 3 minutes
(rest 3 minutes)
Max double unders in 3 minutes
(rest 3 minutes)
Max Shoulder to overhead in 3 minutes (135,95)
(rest 3 minutes)
Max burpees in 3 minutes
Terrific Tuesday
WOD
6 Rounds for time
8 OH squats (115,85)
10 Toes to bar
12 KB swings (55,35)
Rest three minutes
Strength WOD
5 minute AMRAP of Max strict pullups
Mighty Monday!
Strength WOD
EMOTM- 8 minutes
2 Hang Power Cleans
2 Front Squats
As heavy as possible across all 8 minutes. (Post weight)
WOD
3 rounds for time- 5 minutes per round- no rest between rounds
Start every round with a 400 meter run
and with remaining time perform as many reps as possible of
Power cleans (165,115)
Post total cleans
Back Squat Friday!
Strength WOD
Back Squats 5×5
WOD
2 Rounds for time
10 Alternating Pistols
10 Lateral Box Jumps (24,20)
15 Hand release push ups
15 Chest to bar pull ups
30 meter plate push
30 overhead walking lunges (45,25)
(Post heaviest set of 5 on strength WOD and time on WOD 2)
