Max Box Jumps
Strength Component: 5,5,3,3,1,1 Bench Press
Wod:
For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat
Core: 3 x to failure L-sit
Only 4 days until the grand opening, can’t wait. If you are planning on attending please let me know via e-mail or call me so I know how many people to plan for the wods and food.
My Friend Jim Garvin doing a 150lb sled pull at the Level Ten Strength Challenge in Oroville.
Strength Component: 5×5 Zotts Press
Wod: For time
Row 1000m
50 Double Unders
10 Power Cleans 135/95#
40 Sit ups
8 Snatch 115/65#
30 Pull ups
6 Power Cleans 135/95#
20 Box Jumps 24/18
4 Snatch 115/65#
10 Ring Dips
Core: 3×30 Back Extensions
I just got back from the gym after doing today’s WOD with my friends Dan Hudson and Katie Ures. After the 1k row the heart rate never went down and with the combination of the cold air my lungs were taking a beating. The weight on the cleans and snatches were heavy enough to be challenging but at the same time we were able to keep a good pace. The pull ups were the most challenging part of the workout, having to be broken up into multiple sets. Dan and Katie did a great job pushing themselves the whole time through this tough WOD.
Jake 11:02
Dan 12:35
Katie 18:34
Strength Component: 5,5,5,5,5+ Snatch
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Skill Work: 5×5 Back Squat
Wod: For Time
200m run
25 Dumbbell Thrusters 45/25#
25 Sit-ups
10 Burpees
25 Walking Lunge Steps w/45/25# plate overhead
25 push-ups
200m run
25 push-ups
25 walking lunge 45/25# plate over head
10 Burpees
25 Sit-ups
25 Dumbbell Thrusters 45/25#
200m run