Monthly Archives: August 2018

1996: Saturday

Tomorrow at 9 am we will have guest coach Mike Hathaway running his programming and the morning activity. Hope to see you all Saturday morning. Reminder: Labor Day Monday, Sept. 3 we will be running a beach wod at 7 am. Meet at the gym we will grab our gear and walk over to 24th… Read More »

Category: WOD

1995:

1995: Friday 8/31 Wod: teams of 2 – I go U go, run together run 350 m 120 squats run 350 m 50 box jump burpees run 350 m 120 kb swings 53/35 run 350 m 100 thrusters 75/53 run 350 m DM & Squirrel: 23:30 Split the reps, rest in plank except to BJ… Read More »

Category: WOD

1994

1994: Thursday 8/30 STRENGTH: DL 6X2@85% A. 3X10 Single leg KB RDL B. 3X24 DB side bends C. EMOM 5 – 3 strict HSPU D. 3X10 DB Arnold Press E. EMOM 5 – 10 pull-ups or less? F. 1-10 for cardio kb swing 35/26 db thruster 20/15

Category: WOD

1993:

1993: Wednesday 8/29 STRENGTH: b press 6X3 @85% 3 rounds at slow tempo 30 sec. hanging chin grip rest 15 sec. 10 dive bomber push ups rest 15 sec. 5 single arm upside down kb press (5 per) rest 15 sec. 10 kb or db cossack squat (10 per) rest 15 sec. 15 superman raises… Read More »

Category: WOD

1993:

1992: Tuesday 8/28 STRENGTH: EMOM 10 1 power clean 1 press 1 push press 1 push jerk or split jerk A. amrap 12 25 DU 10 pull ups 1 squat clean 185/135 Rest B. FT 400 m run 20 burpees 400 m run

Category: WOD

1991:

1991: Monday 8/27 STRENGTH: b squat 6X3@85% wod: 3 rounds 3 minute row/bike for cal. rest 2 minutes 3 minutes 7 db clean & jerk 7 T2B rest 2 minutes

Category: WOD