Tag

Squats

31 August 2017

31 August 2017 Warm-up: 500m Row, Run Block (weather pending) 4 Rounds: 10x Goodmornings (empty barbell; please don’t drop empty barbells), 10x Sumo deadlift high pull, 10x Jumping Air Squat. Strength:  Deadlift:  3-1-1-1 Each set to be done as heavy as possible. Stamina (don
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30 August 2017

30 August 2017 Warm-up: Eastside Lap or 1500 Meter Row, 3 Rounds:  20 Mountain Climbers, 10 AbMat Sit-ups, 5 Burpees Strength:  Clean and Jerk – 1-1-1-1-1 (Clean, Squat Clean, however you want and overhead, anyway) WOD: Five rounds for time: 50/35 pound Dumbbell squat clean thru
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29 August 2017

29 August 2017 Warm-up:  4 Rounds: 250m row, 10x Lunge (5/5), 10x Goblet Squat, 10x Kettlebell Thruster. Strength: Back Squat: 3-1-1-1 Each set to be done as heavy as possible. Stamina (not to be posted on board, for reference): 4 Rounds, not timed: 50m Bicep Carry Sandbag Walking Lun
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28 August 2017

28 August 2017 Warm-up:  800m run (or Row, pending weather), then, 21-15-9: Wall Ball, Slam Ball, Burpee. Strength: Close Grip Bench Press:  3-1-1-1 Each set to be done as heavy as possible. Stamina (accessory, not to be posted on board): 5 Rounds, not for time: 10x Strict Chin up, 25
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26 August 2017

25 August 2017

  25 August 2017 Warm-up:  Strength:  Strict Press: 3-3-1-1 Each set to be done as heavy as possible. WOD: For Time:  2 Rounds For time: 50 Men/35 Women Calorie Row 40x Sit-ups with Med Ball (20/14) 30x Wall Ball (20/14) 20x Squat Cleans with Med Ball (20/14) 10x Burpees to a Tar
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24 August 2017

  24 August 2017 Warm-up: Eastside Lap, 10 Burpee Broad Jumps, 20 Lunge Steps, Bear Crawl Gym Strength: Barbell Complex 1-1-1-1-1 Each set to be done as heavy as possible, touch and go, always holding onto the bar or it doesn’t count! 1 Deadlift 2 Hang Squat Cleans 3 Push J
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23 August 2017

23 August 2017 Warm-up: 400m Run to JITB, 20-15-10-5:  Light Dumbbell Thrusters, DB (Alternating) Snatch, Dumbbell Deadlifts, Run to JITB Strength: Deadlift: 3-3-1-1 Each set to be done as heavy as possible. (Estimated 20 Minutes) WOD: 5 Sets: In 2:00 complete: 5x Deadlift (1.25 Bodyw
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22 August 2017

22 August 2017 Warm-up: Run to W. Alabama,  3 Rounds: 15x Sit-ups 15x Ring row, 1:00 Handstand against wall. Then, 10 Burpees Strength: Close Grip Bench Press: 3-3-1-1 Each set to be done as heavy as possible. WOD: For time: 100x American Kettlebell Swing (55/35) *EMOM: 5x Burpee ~~~~
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21 August 2017

21 August 2017 Warm-up: Run the Block,  2 Sets: 5 min. Row/ Bike, 2 Rounds: 5x Inch worm, 10x Goblet Squat, 10x Jump Lunge. Run the Block.  Strength: Back Squat: 3-3-1-1 Each set to be done as heavy as possible. (Approximately 17 Minutes) WOD: 20 min. AMRAP: “Cindy” 5x Pul
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