Deadlift 1 Rep Max
followed by Annie
WOD Blog |
It's that time again: time to move some heavy loads. Shoot for that Deadlift 1RM. PR we say, PR!!!
Deadlift 1 Rep Max followed by Annie
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So it's another awesome Wednesday and what better way to celebrate than with a birthday WOD? This one is quite enjoyable... blame the birthday boy.
Rage Against the Machine 10 Rounds 3 Bear Complex 6 Pull Ups 7 Calorie Row On a side note: We've all been pretty relaxed here at the gym, but it's time for us to instill some rules. This is your one and only warning: Obey the "Word of the Day"!!! Obey it I say! bwah ha ha Happy Tuesday everyone!!! We got an awesome skill for everyone today: The Snatch. Special thanks to Mr. Mike for helping us out!
21-15-9 Hang Power Snatch Sit Ups (GHD) Run 400m between rounds Happy Monday everyone!! I hope you all had a wonderful weekend chalked full of recovery and an overindulgence of food. We got a short and sweet one for y'all today.
5 Rounds 1 Rope Climb 2 Muscle Ups 3 Front Squats 4 Deck Squat Burpee Box Jump Overs (yup) Then a cooldown surprise! Chipper!
30 burpee box jumps 25 pull ups 20 (4 count) moutain climbers 30 deck squats 50 double unders 40 kettle bell swings Every 4 min do 4 kettlebell man makers Literally, it is freaking hot outside. Drink plenty of water so you have something to sweat out...bwah haha
Great job on Donkey Kong yesterday!!! Everyone put on some serious work. Great job, again!!! Have a Nice Day! 4 Rounds 5 Handstand Push Ups 7 Deadlifts (225/135) or 75% of 1RM 10 Chest to Bars 15 Wall Balls (2 for 1) Hello Everyone!!! First, let's welcome Fa and Bill to the Synapse family! Feel free to "high five" them if you see them while out and about.
It is our first benchmark workout, and it is quick and painless... well, sorta. Have fun!! Donkey Kong 21-15-9 Burpees Box Jumps (24"/20") Kettlebell Swings (53/35) I believe the warm up is longer than the workout; strange how that happens. Hey guys! Happy Tuesday. We would like to welcome our two newest members, Richard and Shirley. So if anyone runs into them, say "HI".
It Gets Easier 10,9,8,7,6,5,4,3,2,1 Box Jumps (30"/24") and Chest to Bar 3 Push Press (135/95) in between each round Happy Monday Everyone!!! Hope everyone had a great weekend...now get to work.
15 min AMRAP 5 Burpees 3 Front Squats (135/105) or 75% of 1RM 5 Pull Ups 10 Sumo Deadlift High Pulls (65/45) 3 Front Squats 7 Ring Push Ups Post loads and rounds to comments. It's a chipper morning here at the Synapse nest: met some new people and had a great turnout. Welcome to our new members, and a special welcome to our visitors!! See everyone on Monday!!
Early Bird Chipper 100 Double Unders 90 Air Squats 80 Mountain Climbers 70 Lunges 60 Push Ups 50 Knees to Elbows 40 Back Extensions 30 Burpees 20 Ring Dips 10 Handstand Push Ups |
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August 2015
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