Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
Category: Workouts
“Joshie”
Three rounds for time:
– 24kg KB Snatch, right arm (21/15/9)
– L Pull-ups (21/15/9)
– 21kg KB Snatch, left arm (21/15/9)
– L Pull-ups (21/15/9)
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-07-19 UGS
Five Rounds
1a. 5 Zercher Squat
Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row
Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups
Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops
Five Rounds For Time:
– 15 Thruster (135#/95#/65#)
– 400m Run
Categories
2010-07-17 Open Gym
Saturday Instruction: The Kettlebell Snatch
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
“Johnson”
AMRAP in 20 Minutes:
– 9 Deadlifts 245# (185#/135#)
– 8 Muscle Ups (Pullups & Ring Dips/Pullups & Pushups)
– 9 Squat Cleans 155# (115#/75#)
Lower Body Dynamic Effort
1. 10 x 2 Box Squats
2. 3 x 5 Rack Pulls
3. 5 x 10 Hip Extensions
Categories
2010-07-16 UGS
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
For Time:
– Walking Lunges 100′ (50′)
– (21/18/15/12/9/6) Pullups
– (21/18/15/12/9/6) Situps