Friday – 081817

Jon getting ready to start the WOD while Nessa is getting ready to catch the frisbee!

Gymnastics/Skill
12 minute EMOM
Odd minute- AMRAP strict pull ups
Even minute- double under practice

Score is total pullups.  If you have no chance at a double-under at all, you will practice rebounding bar hops.  That means you will practice jumping over the bar like you are jumping rope, staying on the balls of your feet and not completely resetting your jump every time.

Workout of the Day
For time
50/40 cals assault bike
50 toes to bar
50 lunges (95/63)
50 HSPU
50 thrusters (95/63)

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.

Thursday – 081717

The other and long time member Doug getting 80 calories as fast as he can on the Assault Bike.

Strength
Front Squat
Find your 3 rep max.
This will be done with a 3 second pause each rep.

Workout of the Day
AMRAP in 12 minutes:
10 squat cleans (115/83)
20 alternating kettlebell snatches (53/35)
30 sit-ups

Post your scores to the Whiteboard.

Wednesday – 081617

Doug on his way back from the eX Loop. Doug has made leaps and bounds in his fitness and skill level in the short time he’s been here. He is the perfect person to ask about the results from being an eXalted member.

Injury Prevention
3 rounds of
10 protract/retract push-ups
10 rig assisted band rows w/1 sec pause
1 min OH barbell hold- they choose weight
20 hollow rocks

Workout of the Day
4 rounds for time
400m run
500m row
10 burpees over the rower

This workout is capped at 25 minutes.  This means on average, a round can’t take you any longer than about 6 minutes.  Consider running 300 meters or cutting the distance down on the row to make sure you don’t get capped.

Post your scores to the Whiteboard.

Tuesday – 081517

Paige is headed out back to school. Good luck with the fall semester Paige!

Olympic
Power Snatch + 3 Overhead squats

If you cannot (or should not) be overhead squatting, you will do a 3 RM power snatch instead.

Workout of the Day
50 wall ball buy in (30/20)
Then
5 rounds of
10 deadlift (185/133)
40 double unders
Then
50 wall ball cash out

This workout is capped at 20 minutes.  If you can’t get through 50 wall-balls with the normal weight in about 3 sets, there is no reason to try the heavier ball.  If you aren’t Rx’ing the deadlift weight, there is no reason for you to do the heavier ball either.

Post your scores to the Whiteboard.

Monday – 081417

Great shot of Braedon courtesy of Valentz a.k.a. Snappy Patchy!

Strength/Strength WOD
Push Press
Find your 1 rep max.

then

AMRAP in 6 minutes:
Push press (use 75% of just attained 1 RM)

Workout of the Day
6 rounds for time:
10 kettlebell swings (70/53)
10 pistols
10 chest-to-bar pull-ups
200 meter run

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.