Barbell complexes hurt so good
081914 WOD
A. 4:00 Tabata
Alternating double-unders
Kipping
B. Snatch – power or full (from the floor)
Take 15 minutes to build to a heavyish snatch for the day
C. Every 3:00 for 18:00
Run 200 meters
10 box jump-overs (30/24)
1 snatch at 80-90% of 1RM from today
>> On-Ramp
Modifications will be posted on whiteboard
081814 WOD
A. 5:00 AMRAP
100-meter run
10 hollow rocks
10 Superman holds
5 wall squats
B. Back squat – linear week 6
3 x 5
Add 10# to week 5
C. AMRAP 2:30
5 burpees over barbell
4 deadlifts (135/95)
3 hang power cleans
2 front squats
1 thruster
Four rounds, resting 1:00 between each. Use same barbell throughout; pick up where you leave off. Score is total rounds and reps.
>> On-Ramp
Modifications for barbell complex will be posted on whiteboard.
081614 WOD
A. Group warmup – Coach Toby’s choice
B. Stretch
C. For time:
600-meter run
50 double-unders
40 American kettlebell swings (53/35)
30 burpees
20 pistols alternating legs (sub: 40 air squats)
10 strict pull-ups
600-meter run
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WHAT: Paleo challenge informational meeting led by Holley, one of the best paleo people we know. Our 60-day Pre-Holiday Paleo Challenge kicks off Sept. 1.
WHEN: 9 to 10 a.m. today
WHY: Learn about potential paleo pitfalls; find a customized approach that’s best for you; brainstorm meal plans; generate a shopping list; ask all the questions you’ve been wondering about a paleo plan to match your goals. Not to mention, you can WOD all you want, but if you’re eating crap, you won’t make progress. Remember: Losing weight is 80 percent diet and 20 percent fitness. Finally see measurable results with resources included in your membership!
WHERE: The gym
HOW: Self-discipline is all it takes. Stop making excuses and start making changes. Failure to plan is a plan to fail!