WOD: 7/01/17
Partner "Hammer"
10 rounds, each for time, of:
135/95-lb. Power clean, 5 reps
135/95-lb. Front squat, 10 reps
135/95-lb. Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
WOD: 6/30/17
For time:
Run 800 meters
45/30 -lb Dumbbell snatches, alternating arms, 30 reps
4/30-lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45/30-lb Dumbbell squat cleans, 20 reps
45/30-lb Dumbbell snatches, alternating arms, 30 reps
Run 800 meters
Announcement:
There will be no Thursday at 5:30am Barbell Club this week (6/29).
WOD: 6/29/17
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
Then three rounds of:
5 Handstand Push-ups
5 Burpees
25 Double-unders
Announcement:
There will be no Thursday at 5:30am Barbell Club this week (6/29).
WOD: 6/28/17
5 rounds for time of:
15 Wall-ball shots, 20/14-lb.
15 pull-ups
15 Kettlebell Swings, 70/53-lbs.
Cash-out:
Max Wall Walks in 5 minutes.
OSU will be hosting the Oregon Special Olympics July 5th - 9th.
There are still plenty of spots left to volunteer and help out!
Follow this link to register!
http://www.soor.org/Sub-Page.aspx?Name=Sports-Competitions&PID=126
WOD: 6/27/17
EMOTM for 15 minutes:
Clean and Jerk, 2 reps
21-15-9 reps for time of:
Power Clean, 115/75-lbs.
Push Press, 115/75-lbs.
Split Jerk, 115/75-lbs.
WOD: 6/26/17
12 minutes to work up to a heavy Front Squat.
In front of a clock set for 12 minutes:
1 minute of Push-ups.
1 minute of DB box step-ups.
2 minutes of Push-ups.
2 minutes of DB box step-ups.
3 minutes of Push-ups.
3 minutes of DB box step-ups.
*Use 50/35-lb. DBs on a 24”/20” box.
WOD: 6/25/17
WOD: 6/24/17
Teams of 3:
For time:
100/70 Cal Row
100 Power Snatch (75/55)
75 T2B
50 Pull-ups
75 T2B
100 Power Snatch (75/55)
100/70 Cal Row
Time Cap: 35 minutes
WOD: 6/23/17
10 minutes to work up to
a heavy Power Clean
AMRAP 4:00:
400m Run
15 Box Jump Overs, 20”/24”
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
12 Box Jump Overs, 20”/24”
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
9 Box Jump Overs, 20”/24”
Max Power Cleans (185/135)
Today's WOD is all about working hard and then resting hard!
Make sure that you move fast to leave yourself some time for the cleans!
WOD: 6/22/17
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 sit-ups
Let’s talk about the importance of making sure we are taking in enough water! It is HOT out and about to stay hot out for a good couple of months.
Now, the “recommended” amount of water to consume is 8 to 10 (8oz) glasses of water a day. Of course we all know how much we can sweat in a WOD so we want to make sure we take in enough water because if we do not we can be facing some of the side effects of being mildly dehydrated such as fatigue, hunger, and headaches. These are some of the lesser signs of dehydration and can point to you needing to drink some more water! Now!
On top of fending of dehydration, increasing your water intake will help with fluid balance, refueling your muscles, help fight fatigue (so step away from that extra cup of coffee), help concentration and alertness, and boost your brain power! Those are some great benefits if you ask me, so everyone grab that water and drink it up!
