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WOD 11/01/2012

10/31/2012

Wendler Week 4, Dead Lift (Deload)
Warmup lifts then 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%
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5 minutes rest
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WOD: For time
10 Dead Lifts 225M/135W 200 Meter Row
30 Kettlebell High Pull 70M/53W
20 Wall Ball 20M/14W
50 Meter Overhead Walking Lunge 45M/25W
100 Meter Sprint

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10/31/2012

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Off day

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WOD 10/30/2012

10/29/2012

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Wendler Week 4, Shoulder Press (Deload)
Warm up lifts then 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%

WOD: 20 Minute AMRAP

2 Handstand Push Ups or 10 Push Ups
4 Strict Pull Ups (NO KIP)
6 Hanging Power Clean 135M/95W - MUST RACK FOR SPLIT SECOND
8 Second L Sit Hold on Boxes or Parallettes

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WOD 10/29/2012

10/28/2012

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8 Rounds:
Every 4 Mins Run 400 Meters
(objective is to run as fast as possible to get as much rest as possible)

A number of you will need to get your Wendler front squat work from Sunday done as well.

See you all tomorrow...dress warm if you're wod'ing in the morning.

Landon, Meredith and Alex all did very well at the HeartWod today. Alex got a 20 # PR on his Clean @ 225 and Meredith got a 5# clean on hers at 150#'s and just missed on #155. Meredith got 2nd overall in the Amateur division. Alex...well...I believe having a newborn and only getting 4 to 5 hours of sleep for the past numerous days...may have been the reason he ran out of steam and didn't do as well as he'd have liked.

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WOD 10/28/2012

10/27/2012

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Please read blog post below this one as to tomorrows schedule.

Front Squat / Back Squat (Deload)
Warmup lifts then: 5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%
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Do one of the the two below but not both.

WOD: 4 Rounds for time
Row 500 Meters
25 Box Jumps 24/20"

Accessory work:
400 Meter Forward Sled Pull 135M/90W
Weighted Step ups on 20 inch box - 3 x 10 reps each leg 115M/75W
3 Attempts Max Height Box Jump - NO WALKING START!!!!
Pull Down Abs 3 sets of 25 reps

**A few of you got your max height box jump on Thursday..you can skip this portion if choosing Accessory Work**

No...I don't expect anyone to be able to jump like this dude below.

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10/27/2012

10/26/2012

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Rest day tomorrow...Saturday the 27th.

On Sunday, several of us will be competing in the Heart Wod www.heartwod.org in Little Rock down at the River Market Pavillion. The Wod's are done straight through so with the beginners groups going first at 10:00 AM, then amateurs and then pro division...I believe I will be able to leave LR by 1 pm. I will post to Facebook when I'm leaving Little Rock and likely earlier as well with updates as to how people are doing that we know. Planning on the first class on Sunday to be at 2 PM.

The Wendler deload week will start on Sunday.

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WOD 10/26/2012

10/25/2012

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"Diane"

21 -15 - 9 of :

Deadlifts 225 Men and 155 to 185 Women
HSPU's

Last done on April 27th, 2012 -- some of you will get to see if you've improved.

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WOD 10/25/2012

10/24/2012

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DU practice 5 minutes
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WOD:
5 Pullups -- 200 M Sprint -- five 40/30" box jumps
10 Pullups -- 200 M Sprint -- four 40/30" box jumps
15 pullups -- 200 M Sprint -- three 40/30" box jumps
20 pullups -- 200 M Sprint -- two 40/30" box jumps
25 pullups -- 200 M Sprint -- one 40/30" box jump
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Grip Strength:

53 Plate flips X 3 rounds -- Rest the same amount of time between rounds. These must be consecutive, no stopping. If this is your first time for this, use a 25 # plate. If you've been doing this one...move up to a 35# or 45 # plate.

With remaining time...mobility work/stretching. No...you won't do it at home...do it here at the gym.

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WOD 10/24/2012

10/23/2012

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Wendler Cycle 1 Bench Press, Week 3:
Warmup lifts then -- 5 @ 75 %, 3 @ 85 % and 1 PLUS @ 95 %
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50 Reps - Ring Pushups
         -- Scaled A -- Dumbell Pushups
         -- Scaled B -- Negatives
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WOD:

20 - 16 - 12- 8 - 4 Reps of:
    Wallballs
    GHD Situps (scaled - flytraps or abmat situps)
     Ring Punchouts (Each punchout is 1 rep)
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Collect 1 minute in ring support (top of the ring dip)

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