WODs
Leaderboards
Brian Foster
alex irani
Stephen Koza
Michael Jigalin
Chad Donegan
Ben Fisher
Nothing assigned for June 19, 2013
Push Jerk and Strength
Start at 45/95lbs Push Jerk… continue with 5lb jumps until can't go any heavier… rest as needed 5 Sets: Max Dips + 3 Rope Climbs This is not a timed workout.
Movements
Rope Climb
Partner WOD: 20 min AMRAP
20min Partner WOD: Rower Sets Pace 1 250m Row/Max Burpees/ Max Wall Balls This is not a timed workout.
Nothing assigned for June 19, 2013
Gym Activity
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need to work on form with 20lb wall ball. 14lb wall ball is too light. Burpee: dont use arms, feet flat, place hands as close to feet as possibleWall Balls 20 lbs Burpees 250 m Rows -
75 AbMat Sit-ups
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Sets 5 Dumbbell Rows | 100 lbs 5 Dumbbell Rows | 100 lbs 5 Dumbbell Rows | 100 lbs 5 Dumbbell Rows | 100 lbs 5 Dumbbell Rows | 100 lbs 5 Dumbbell Rows | 100 lbs
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Sets 5 Floor Press | 155 lbs 5 Floor Press | 155 lbs 5 Floor Press | 165 lbs 5 Floor Press | 165 lbs 5 Floor Press | 165 lbs 5 Floor Press | 165 lbs
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Sets 3 L Hangs
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Sets Floor Press, 5 reps | 245 lbs Floor Press, 5 reps | 265 lbs Floor Press, 5 reps | 275 lbs Floor Press, 5 reps | 265 lbs Floor Press, 5 reps | 275 lbs Floor Press, 5 reps | 275 lbs Floor Press, 5 reps | 275 lbs
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Sets V-ups V-ups V-ups
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Sets L Hang L Hang L Hang
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Sets Dumbbell Row, 5 reps | 45 lbs Dumbbell Row, 5 reps | 45 lbs Dumbbell Row, 5 reps | 45 lbs Dumbbell Row, 5 reps | 45 lbs Dumbbell Row, 5 reps | 45 lbs Dumbbell Row, 5 reps | 50 lbs Dumbbell Row, 5 reps | 50 lbs
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Sets Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs Floor Press, 5 reps | 135 lbs
