3 Rounds
15 Power Cleans
15 Pull Ups (Strict)
15 Back Extensions
400m Sprint
WOD Blog |
Hey guys! First off, let's all wish Nicole some super good luck as she partakes in the Escape From Alcatraz Swim. Actually, it's just a cover. She is doing the swim just to beat up sharks. Go Nicole!
3 Rounds 15 Power Cleans 15 Pull Ups (Strict) 15 Back Extensions 400m Sprint
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It's Birthday WOD time!! We would love to send out a super special "Happy Birthday" to Leah; and what better way to honor her fabulous time on Earth than with a great celebratory workout. You guys have Leah to thank for this one. But it's O.K., she might be bringing in cake.
Princess Leah 3 Rounds 15 Overhead Squats 15 Double Push Up Burpees 15 Double Squat Wall Balls 15 Box Jump On-Over 200m Plate Run "Cindy"
20 min AMRAP 5 Pull ups 10 push ups 15 Squats post for time: It's another cool day so we figured we would bring running back into the equation. For those who have not done so, find or work up to your 1 rep max Deadlift.
30 Deadlifts 800 m Run 15 Dead lifts 15 Taters (1.5pood/1 pood) 800 m Run 30 Taters For time: Hey guys! Good work yesterday!! It's great to loosen up 'dem cob webs. Here's another way:
Tabata Fun.. With a Catch! 20 Seconds on, 10 Seconds Off Wall Balls Row (Calories) Box Jumps KB Snatches Jumping Lunges And remember, there is a catch...bwah ha ha! First and foremost, we would love to thank everyone who came out and showing your support for us at the Tri-County Shakedown!! Thanks for the posters, the hats, and the encouragement; we hope you guys had a fun time yelling at us for a change. Special "shout-outs" go out to Jackie and Stephen (El Picaflor del Fuego) who did a fantastic job and made everyone proud.
Congratulations to the Synapse Assassins for taking 6th Place overall, including 1st Place in the first workout! Now, get back to work Slacker!! 200m Run 30 Sumo Deadlift High Pull (SDHP) 20 Pull Ups 10 Push Press 400m Run 40 SDHP 30 Pull Ups 20 Push Press 200m Run 30 SDHP 20 Pull Ups 10 Push Press Hey guys, this is a reminder that there will be no class tomorrow, Saturday July 9. Your very own super awesome heroes will be participating in the Tri-county Shakedown against teams from around LA. (No Sat 9:30am class!) We'd love for you guys to stop by and cheer on your fellow members Jackie and Stephen as they dominate. Have a happy weekend!
Find your 1rm Push press 10-1 of: Push press at (65%) Do 10 back extension in between each set of push presses. Wow! It has been Personal Record (PR) madness all week long! Special congratulations go out to Dan (15# PR Front Squat), Sabrina (20# PR Deadlift, 185# Front Squat), Melody (10# PR Deadlift), Vitaliy (405# Deadlift), Jackie (20# PR Deadlift), Jimmy (10# PR Front Squat), Nicole (15# PR Deadlift), Stacey (225# Deadlift), Trevor (435# Back Squat) and Picaflor (Baseline and Helen PR). Not to mention all those who are running faster, jumping higher, and throwing weight around like "it ain't no thing." Everyone is doing a great job!! Keep up the good work!!
BENCHMARK! We have another benchmark workout today. Be prepared to go all out!! Elizabeth 21-15-9 Squat Cleans (135/95) Ring Dips Max work for one minute each round for 7 minutes:
Find one rep max Deadlift if you do not yet know it. If you do, we will be working on overhead squats... Oh yeah!! Box jump Burpee Ring push up Deadlift (65%) Ghd sit up Wall ball 20,14 Kettlebell swing 1 1/2 pood, 1 pood On the minute for 10 minutes.
3 Front squats (65%) of 1rm 6 Box Jumps 9 Windshield Wipers Post for time: |
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