Archive for October, 2010

Tuesday October 12 2010

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Wendler cycle Week 2
Strict Press: 3-70%, 3-80% 3-90% 1- rm max
then

12 Min AMRAP:
10 Slamball or Wall Ball (20/14)
10 DB Pushpress
10 GHD or 15 Abmat

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Columbus Day

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Columbus Day Hours:
6:45, 9:30am
5:15, 6:15 pm

Monday 11th October
5 Rounds for Time of: (Scale to 3 Rds. for newer athletes)
400 M Run
10 Jumping Lunges
15 KB Swings (53#/35)

Enjoy your holiday

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Friday 8 October 2010

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5 Rounds

7 Back Squats (185#/135#)
10 Single Arm OH Walking Lunge Steps (40#/25#)
2 Rope Climb
10 Single Arm OH Walking Lunge Steps (other arm)
7 Ring Dips

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Thrusday 7 October 2010

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AMRAP 20 min

95/65 pound Deadlift, 10 reps
95/65 pound Hang clean, 8 reps
95/65 pound Push-press, 6 reps

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Wednesday 6 October 2010

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Partner WOD:

Row 500M-400M-300M-200M-100M
Rest 2min-1.5min-1min- 30s

While partner rows, complete as many reps as possible at 5 of 6 of the following:
Double Under
Step Back Lunges
K2E
Squat
Man Makers

Sit ups
(can’t do same movement twice)

Rower’s time determines partners work time at movement – rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances ...

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Tuesday 5 October 2010

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Overhead squat 3-3-3-6-1 reps (back squat can be a sub)

3@ 55% of 1 Rm

3@ 65% of 1RM

3@ 75% of 1RM

6@85% of 1RM

1 Perceived 1RM

Max tire flips 2 minutes

4 min cumulative plank holds

2 min Hollow Rocks

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Monday 4 October 2010

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Find 1RM Deadlift within 10minutes

Then immediately proceed to max rep HSPU

*Score is deadlift weight multiplied by HSPU reps.

then
8 Minutes to complete:

25 Pull-ups 25 GHD Sit-ups

25 Turkish Get-ups

*then immediately*

50 Box Jumps or Step ups 24”/20”

Scored by total working time between pull-ups, HSPUs, TGUs, and box jumps.

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