WOD: 10/12/18
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
WOD: 10/11/18
AMRAP 17 minutes of:
30 Double-unders
7 Toes-to-bar
7 Dumbbell Squats, 50's/35's
7 Dumbbell Push Press, 50's/35's
WOD: 10/10/18
Deadlift 1-1-1-1-1-1-1-1-1-1 reps
All to be performed at 90-98%
21-18-15-12-9-6-3 reps for time of:
Deadlift, 185-lbs.
Bar Facing Burpees
WOD: 10/09/18
4 Rounds for time of:
400m run
20 Pull-ups
10 Ring Dips
WOD: 10/08/18
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb., Women: 105 lb.
3 rounds for max reps:
Power snatch for 30 seconds, rest 30 seconds
Power snatch for 25 seconds, rest 35 seconds
Power snatch for 20 seconds, rest 40 seconds
Power snatch for 15 seconds, rest 45 seconds
Power snatch for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 95 lb., Women: 65 lb.
WOD: 10/07/18
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53-lbs.
Run 200 meters
WOD: 10/06/18
100’s with Friends, Part 2!
In Teams of 3:
35 minute AMRAP of:
100 Wall-balls, 20/14-lbs.
100 Sit-ups with Med-ball, 20/14-lbs.
100 Burpees Jumping over Med-ball
1000m Run (200m Relays)
WOD: 10/05/18
1 rep max of the following complex:
Deadlift / hang clean / hang clean and jerk
2 rounds for time of:
50-cal. row
25 handstand push-ups
WOD: 10/04/18
20 minute AMRAP of:
15 Dumbbell Squats, 50/35-lbs.
10 Burpees over the Dumbbells
50 Double-unders
The hardest part of swimming...
The hardest part of swimming is getting in the water. Once you commit the rest is easy especially with expert coaches to help you with breathing and stroke technique. Brittney Iverson and Kelsey Albrecht both held and hold numerous swimming records and are willing to share their expertise to help you improve and feel more comfortable and confident in the water. Last week Brittney had a swim wod that was very scalable for all levels. It is like any wod you can tailor it to your capabilities and get a great workout plus it is a lot of fun working on skills in a floating environment.
Grab some goggles and a snack (cause you will be starving afterwards) and get ready to have some fun!
We will be meeting on Thursdays at 2 pm at the pool. Depending on interest or people's availability Sunday is also an option for an additional/alternate day. If you are interested text Michelle at 503-706-8064 and I will add you to the group text.
WOD: 10/03/18
Strict Press 10-10-10-10-10 reps
Bent over Row 8-8-8-8-8 reps
DB Floor Press 10-10-10-10-10 reps
Single DB Row 8-8-8-8-8 reps
Death by Pull-ups + Push-ups