5 Rounds
– 5 Deadlifts
– 10 Burpees
Category: Workouts
Categories
2010-01-04 UGS WOD
4 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag
4 Rounds
2a. 10 Sandbag Lunges
2b. 5 x (1 Tireflip & 5 Tire Jumps)
3 Rounds
50′ Heavy Tire Drag
Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Categories
2010-01-02 Open Gym
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 Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.
Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
5 Rounds:
– 25 Mountain Climbers (Each Leg)
– 25 Air Squats
Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Deadlift
8 x 2 reps
Pullup
1 Rep Max
Weighted Good Mornings
5 x 5 reps