Thursday – Make-up/Skill/Rest

June 30, 2010

Post work and results to appropriate day’s comments.


Wednesday – WOD

June 29, 2010

Part 1:
Back squat, 3-3-3(+); follow each set of squats with three box jumps, working on explosive full hip extension rather than box height

Part 2:
Prowler sprints

Post load and reps in final set of Part 1 and notes for Part 2 to comments.

Evan, Ben, and Andy squeeze out a few extra reps on the rings.


Tuesday – WOD

June 28, 2010

Five rounds for time of:

20 kettlebell swings, 2/1.5 pood
20 pull-ups

Post time to comments.

Glenn meets one of many new toys.


Monday – WOD

June 27, 2010

Part 1:
Bench press, 3-3-3(+)

Part 2:
Five rounds of:
:40 ring dips
:20 rest
:40 double unders
:20 rest

Post load and reps in final set of Part 1 and total reps of each movement in Part 2 to comments.

Our equipment relaxes in the comfort of a new home.

Katy grabs a little press in this month’s Fitness Magazine.


Sunday – Rest Day

June 26, 2010

For those of you participating in Heather’s Paleo Challenge, eat massive quantities of jelly beans while you still can.

Mike adds a little resistance to a glute-ham raise.


Saturday – WOD

June 25, 2010

Five rounds for time of:

30 burpees
30 sit-ups, AbMat

Post time to comments.

Katy finishes off a heavy pull.


Friday – WOD

June 24, 2010

Part 1:
Deadlift, 3-3-3(+)

Part 2:
A1. Glute-ham raise, 3 x 8-10; no rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest

For Part 2, perform 8-10 glute-ham raises, move immediately to the pull-up bar and perform as many strict pull-ups as possible, rest 2:00, and repeat for a total of three sets. For the pull-ups, assist with bands as needed to ensure at least 10 pull-ups per round.

Post load and reps in last set of Part 1 and notes for Part 2 to comments.