Daily WOD

/Daily WOD

September 2014

Sep 8, 2014

Shoulder press: 5 @ 65% 5 @ 75% 5+ @ 85% This is the start of the next cycle. If you were able to complete your reps on the last cycle you will add 10 pounds to your 1RM before finding training max. If you were not able to complete all your reps only add [...]

Sept. 5, 2014

Deadlift (1RM + 10#) 5 @ 65% 5 @ 75% 5 @ 85% Superset with Strict Toes to Bar Then... "Brenton" 5 Rounds for time: Bear Crawl 100 feet Standing Broad jump, 100 feet *Do 3 burpees after every 5 broad jumps

Sept. 4, 2014

Back Squat 5-4-3-1-1 Then... 21-15-9 of: Double Unders Wall Balls Russian Twists with Med Ball

Sept. 3, 2014

Shoulder Press (1RM + 5#) 5 @ 65% 5 @ 75% 5 @ 85% Superset with Bent Over Row: 5+, 5+, 5+ Then... "Helen" 3 Rounds of: 400 m Run 21 KB Swings 12 Pullups

Sep 2, 2014

3 position snatch: (hip,knee,floor) 5 x 1 -Then- 3 Rounds of: 7 hang snatch (135,95) 8 overhead walking lunges 9 one foot lateral hops over the bar (each)

August 2014

Aug 29, 2014

Deadlift (1 RM + 10#) x .9 = TM 5 @ 75% 3 @ 85% 1+ @ 95% Then... 3 Rounds of: 400 m Run 20 Wall balls 10 Hollow rocks

Aug 28, 2014

Clean: 5 x 1 @ 80% -Then- 3 rounds of: 50 double unders (150 singles) 10 burpees 15 DB step ups (45/30) 20 KB swings (53/35) *2 minute rest

Labor day schedule

We will be closed Monday 9/1/14 for labor day. Have a safe and fun holiday Get your HERO wod in this Saturday(8/30/14) at 9:00 am!

140827

Shoulder press: 5 @ 75% 3 @ 85% 1 + @ 95% -Then- 12-9-6-3 Front squats (155/105) Shoulder to overhead 3 wall walks between each set

140826

"Pick 6" 6 rounds of: 6 movements @ 6 reps each * 30 minute time cap Wall balls (20/14) Burpee broad jumps Toes to bar Shoulder touches (6 each side) Baselines Man makers (35/25) Overhead squats (155/105) Power snatch (155/105) V ups Dynamic push ups Farmer carry baselines Gator walks