June pull up challenge!! We will keep a list at the box. Our box’s goal is 1000 pull ups for the month of June. How many will you contribute to the 1000?? Post your contributions to the list. Skill/wod pull ups don’t count!!
Saturday 130601 Metcon Partner WOD 2 rounds for time: 400m *Barbell on back carry 95/65 *KB Farmers carry 53/35 60- Paralette Pass Throughs , 30 per partner (F/B=1) 80- box jump and over 24/20 Cash Out; 200m run *mandatory switch when KBs are dropped and step down from box.
Now that we’ve broken down the major components of each lift, we will start moving into regular lifting sessions during the normal Oly Lifting class times. I will still break down the lifts for beginners and anyone needing more technique work. For those that have been attending regularly, be prepared for some work! 8am tomorrow will be a Clean & Jerk workout. Be sure to reserve your spot in Wodify.
Friday 130531 Strength: Snatch 1 Power Snatch Drop the bar reset then 1 Snatch * New set every :90 seconds ** Increase load each set while maintaining good form. Metcon: AMRAP in 15 minutes 10 Push-ups (hands release). Run 200 meters 10 Dumbell Power Snatch (5 right/5 left) Run 200 meters *A completed 200 meter run counts as 1 rep. *Post load to your comments.
Thursday 130530 Strength: Deadlift 10-8-6-4-2 Work through this rep scheme to find your 2RM deadlift. Rest 2-3 minutes between sets Metcon: 5 Rounds of: 50 double-unders 2 rope ascent 15′ 30 abmat sit-ups *BRING YOUR LONG SOCKS!
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Wednesday 130529 Strength: Press/Jerk Complex 1- press 2-push press 2- push jerk rerack bar 1- split jerk off back New Set Every 2 Minutes Metcon: “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Tuesday 130528 Muscle Up/ GHD 20 Minutes: on odd minutes perform 1,2 or 3 MU on even minutes perform 10 GHD sit-ups *Sub MU transition and Abmat sit-ups Metcon: AMRAP in 15 minutes 30 Walking lunge with slam-ball shouldered 30/20 15 Ball slams
Monday 130527 “Omar” For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees or “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. * you can partition the pull-ups, push-ups and squats.