Warm up: Run Washburn
Strength: rest
WOD: 3 parts No rest between parts!
Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.
Post double unders completed in part 2 and # of penalties.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, September 30, 2011
Thursday, September 29, 2011
Wednesday, September 28, 2011
Wednesday, 9/28/2011
Warm up: Choice
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Monday, September 26, 2011
Tuesday, 9/27/2011
Warm up: Dynamic
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Sunday, September 25, 2011
Monday, 9/26/2011
Warm up: Run Washburn loop
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Thursday, September 22, 2011
Friday, 9/23/2011
Warm up: Choice
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
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