Saturday, May 30, 2015

Class:
9:30 Saturday
Warmup:
400 Meter run
15 burpees
15 push-ups
15 lunges
15 squats
Workout Name:
None
Description:
3 Rounds for time

400 Meter run
21 Kettle bell swings 53/35
12 Good mornings 53/35
Cooldown:
3 Rounds for time

12 sit-ups
12 hollow rocks
12 supermans
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Gerardo J
14:24
Female Scaled:
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Wednesday, May 27, 2015

Class:
All
Warmup:
Warm up
400m run
20 KBS
20 goblet squat
20 kb high pull
20 hollow rocks
Workout Name:
None
Description:
Strength
3x5 power clean 75%
3x5 front squat 75%

WOD
7 rounds
90 seconds each
2 Deadlift 225/185
100m sprint
ME Burpees
Scored on total number of burpees
Comments:
Max effort on burpees
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Gerardo J
69 reps
Female Scaled:
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Saturday, May 23, 2015

Class:
9:30 Sat
Warmup:
400 Meter run

10 push-ups
10 sit-ups
10 jumping squats
10 burpees
Standing lunge stretch
Arm circles
Workout Name:
Sehlly's mental beat down
Description:
5 Rounds

5 Thrusters
10 W. Lunges
15 Burpees
Cooldown:
Lay down
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Gerardo J
14:40
Female Scaled:
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Wednesday, May 20, 2015

Class:
5:00 am
Warmup:
400 Meter run
15 GHD sit ups
15 Jumping lunges
15 Ring rows
15 Squats

CORE
4 rounds 30 Seconds
Weighted Plank hold 35/2
Workout Name:
Grace
Description:
135 pound Clean and Jerk, 30 reps
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Gerardo J
6:04
Female Scaled:
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WOD Archive

May 2015