W.O.D. – Workout of the Day


October 28 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD Oly Work

Shankle Complex (1 Deadlift+3 Pulls (Shrug)+1 Squat Clean+2 Jerks) x 6 sets

https://www.youtube.com/watch?v=HNI_M2zEAXc

Clean Pulls

4 sets of 4, AHAP

WOD

EMOM 8 min

7 Hang Power Snatches (95/65)

21 Double Unders (sub 42 singles)

SHOULDER MOBILITY COOL DOWN WITH BANDS

October 25 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

WOD

AMRAP 4 min

20 Double Unders (60 singles)

15 Situps

rest 1 min

AMRAP 5 min

20 Double Unders (60 singles)

15 Situps

10 Burpees

rest 1 min

AMRAP 6 min

20 Double Unders (60 singles)

15 Situps

10 Burpees

5 Toes to Bar

October 23 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

A1) Weighted Dips 4×10

A2) Partner Resistance Pushups 4×8

WOD

12 Power Cleans (135/95)

6 Lateral Burpees

10 Power Cleans

5 Lateral Burpees

8 Power Cleans

4 Lateral Burpees

6 Power Cleans

3 Lateral Burpees

4 Power Cleans

2 Lateral Burpees

2 Power Cleans

1 Lateral Burpee

*easy way to remember: start at 12 cleans, lateral burpees are always half.  Go down to 2 cleans.

October 22 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD

Deadlift Week 7: 2 sets x 2 reps @90%

WOD

200m run

8 Back Rack Lunges (135/95)

6 Back Squats (135/95)

4 OHS (135/95)

-4 rounds for time-

October 21 2014


Announcements:

  • 2014 Halloween Party is on Friday October 24!!!  CLICK HERE
  • Stupid Easy Paleo Nutrition Seminar w/Steph Gaudreau!!  Saturday October 25th!  Learn about nutrition and the Paleo lifestyle!  CLICK HERECANCELLED
  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • Feedback requested for COACHES ALLI AND MIKE B!! CLICK HERE

SWOD Oly Work

Power Cleans+Jerks:

  • 4+4 @ 50%
  • 3+3 @ 65%
  • 2+2 @ 70%
  • 3 sets of (1+1) @ 75%+

Snatch (4 second pace from ground to mid thigh, then LAUNCH!)

  • 3 @ 50%
  • 2 @ 65%
  • 2 @ 75%
  • 2 @ 85%

WOD

AMRAP 9 min

12 Single Arm Russian KB Swings (53/35)

10 Toes through Rings

8 Front Squats (135/95)

Mobility Cool Down:  Shoulder work with bands