WODs
Leaderboards
Ruben Bravo
Justin Towne
Jeff Orr
Clariza Clark
Elijah B.
Nothing assigned for June 20, 2013
Gym Activity
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Sets Pull Up (Strict) | 11 reps -
Run, 400 m -- then -- 3 rounds: 10 Power Cleans, 95 lbs 15 Box Jump (20 In.)s -- then -- Run, 400 m
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3 rounds of: 10 Power Cleans, 135 lbs 15 Box Jump (24 In.)s Run, 400 m
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Interval Run Sprint, 400 m | 0:53
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Jackie meets Karen Partner WODRow, 1000 m 50 Wall Balls, 20 lbs, 10 ft 50 Thrusters, 45 lbs 50 Wall Balls, 20 lbs, 10 ft 30 Pull-ups 50 Wall Balls, 20 lbs, 10 in
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800@50% Effort 600@75% Effort 400@100% Effort Rest as needed between effortsInterval Run, 800 m | 4:17 Run, 600 m | 2:40 Run, 400 m | 1:26
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Build up to 1RM-235/85%-200/75%-180/65%-155/55%-135 Last set @ 55% is to Failure. Score Reps: 1=28, 2=28, 3=21 Had to drop weight on the first set of the last round to 190.3 rounds of: 5 Bench Press, 85% 1RM 6 Bench Press, 75% 1RM 7 Bench Press, 65% 1RM Bench Press, 55% 1RM
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1 Back Squat @ 70% of 1RM the 1st Minute, 2 the 2nd, 3 the 3rd. Repeat this sequence with 75%, 80%, and 85% of 1RM for 12 Minutes. 70%=215/75%=230/80%=245/85%=260Sets 1 Back Squat, 215 lbs 2 Back Squats, 215 lbs 3 Back Squats, 215 lbs 1 Back Squat, 230 lbs 2 Back Squats, 230 lbs 3 Back Squats, 230 lbs 1 Back Squat, 245 lbs 2 Back Squats, 245 lbs 3 Back Squats, 245 lbs 1 Back Squat, 260 lbs 2 Back Squats, 260 lbs 3 Back Squats, 260 lbs
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Sets 5 Back Squats | 135 lbs 5 Back Squats | 135 lbs 5 Back Squats | 135 lbs 5 Back Squats | 135 lbs 5 Back Squats | 135 lbs
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CRX and dehydration sucks!3 rounds, 1 min per station: Push Press, 85 lbs Row (calories) Rest 1 min Strict Pull-up Burpee
