WOD NOV. 1

OLY LIFTING:  10 MIN TO FIND 1RM POWER SNATCH

 

WOD:

3 rounds
5x Front squat (155/105#)
18x Pull-ups
5x Front Rack Lunges (155/105#)
18x Toes-to-bar
5x Push jerk (155/105#)
18x Hand release push-ups

Wod Oct 31

We are having a going away party for Katie “MoMo” Morrison on Thursday night starting at 8 pm at “El Palmar” , apparently bitching Margaritas.

  • El Palmar Mexican Restaurant
    2452 Mission Avenue, Carmichael, CA
    Tuesday hours 10:00am–9:00pm
    SCOREOVERALL
    25
    margaritas · enchiladas · yum

Katie is an awesome person and will be missed around the gym. We wish her the best of luck at school and Katie you better visit often!

Happy Halloween!

wod can be done and it is encouraged to be in costume!

Power Lifting:

12×2 Deadlift @ 80% 1rm

Wod:

Elizabeth

21-15-9 reps

Power cleans 135/95#

ring dips

Core:  50 v-ups for time

Wod oct 30th

Only lifting: 10 min to get 1rm Snatch

Wod:

Max rounds in 10 minutes
10x Box jumps (24/20)
7x Pull-ups
5x Wall ball (20/14)

core: 3x15 plate sit-ups

WOD OCT 29th

Power Lifting:  Overhead Squat. Work up to a 1RM

WOD:

5 Rounds for time:
15 OHS (95/65)
15 situps
25 double unders
-Time cap 14 min-

WOD OCT 27TH

TEAM WOD: TEAMS OF 2 ONE PERSON WORKING AT A TIME:

ROW 1000M

50 Push Press (35, 45)
50 Back Squat (65, 95)
50 Deadlift (85, 115)
50 Back Squat (65, 95)
50 Push Press (35, 45)

 

WOD Oct 26th

Power Lifting:  Box Squat : 12 x 2 @ 80% 1RM

WOD:

Max rounds in 10 min
5x Push jerk (155#/105#)
25x Double unders

CORE:  1min plank then 3 min amrap sit ups

Wod Oct 24th

Powerlifting:  close grip bench 12×2 @80%

wod:

30 kb swings 53/35#

then 3 rounds:

10 hspu

15 v-ups

end with:

30 kb swings

WOD OCT 24TH

OLY LIFTING: 1 POWER SNATCH + 2 OVERHEAD SQUAT 6X2 @ 70%

WOD:

4 ROUNDS:

95/65# STEP UPS(BAR LIFTING FROM GROUND AND PUT INTO BACK RACK POSITION, ATHLETE THEN STEPS UP ONTO THE RED BOX ALTERNATING LEGS) 12 REPS

15 PULL UPS

18 BURPEES

 

CORE: 30 WINDMILLS