Regional WOD #6

For time:

100 Double Unders

50 Handstand Push ups

40 Toes to bar

30 Shoulder to Overhead (160,120)

90 Ft walking lunges with Barbell in front rack position

You too can see what those athletes went through this week!

“Regionals WOD #5”

For time complete:

21-15-9

Deadlifts (275,185)

Box Jumps (30,24)

12 minute time cap…. At the 12 minute mark you automatically go into WOD #2

WOD #2

60 situps

50 kb swings (55,35)

400 meter run

Come in and work on that one area you need help on! Practice your skills and perfect your form!

So, even if you aren’t doing the Paleo challenge please track your progress over he next 45 days! We can measure you if needed and get before pictures! It will help on those days that you just aren’t sure why you are sweating in a hundred degree gym wondering what you got yourself into…

WOD

Cindy (20 minute AMRAP)

5 Pull-ups

10 Push-ups

15 Squats

Sure seems like the 4th of July is far away but it will be here before you know it! How about commiting to the Paleo challenge and being Fit by the Fourth! See a trainer at RUK for details!

Run 400 (Post time on board)

“The Chief”

Max rounds in 3 minutes of:

3- 135 pound power clean

6- Push-ups

9- Squats

Rest one minute. Repeat for a total of 5 cylces. Start every new set of 3 minutes on power cleans. Your score is the round with the highest reps and the cycle with the lowest reps. (Example- 5+1 is best “worst” total is 3+9. Total score is 8+10).

No one ever gets excited for a Tuesday!!!! That’s why all the exclamation points!!!

Yay Tuesday!!!!!

“Cindy”

20 minute amrap

5 Pull-ups

10 Push-ups

15 squats

Core WOD

3 minute accumulated weighted Plank (45,25)

It’s here! Paleo Challenge Summer 2013

Time to get fit in the gym and in the kitchen. Come to an informational meeting

Wednesday, May 8 after 5:30 class and 6:30 class

Friday, May 10 at 5pm

Challenge runs May 13- July 3!

Skill/Core WOD

5 Rounds of Max Time in L-Sit (minimum 20 seconds) go immediately into Max Reps of Double Unders (minimum of 30) Then you must rest 60 seconds between rounds!

Post total time for Lsit and Weight if used and Total Double Unders

Death by Shoulder to Overhead and Pull-up

Minute 1: 1 S2OH (115, 85) 1 Pull-up

Minute 2: 2 S2OH, 2 Pull-up

Minute 3: 3 S2OH, 3 Pull-up

…. Keep going until you fail to accomplish all the reps needed in that minute.

Strength WOD

Summo Deadlift 6×3

WOD

9 minute AMRAP

3 Deadlifts (155,105)

6 Hang Cleans (155,105)

9 Box Jumps (30,24)

Rest 2 Minutes- Cash Out- Max Deadlift hold