WOD 6/10/14

WOD 6/10/14



1) WOD

"Macho Man"

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats + 3 Jerks

Level I - 185#/135#

Level II - 135#/95#

Level III - 95#/65#

*If you complete 10 rounds, add 1 rep to each movement for each addtl minute.

Ex: 11th min = 4 PC + 4 FS + 4 Jerks

       12th min = 5 PC + 5 FS + 5 Jerks

**Get used to seeing these "Levels." I will be using them to help you guys choose your weight. You may start in Level I for most workouts then eventually start to work your way into Level II for the majority of them and so on. PLEASE be smart about the Level you choose. Look at what you're supposed to get out of the workout and choose accordingly. Also, ask your coach! :-)


2) Strength

7 x 10

CTB (Chest To Bar) Pull Ups

*Rest 50 secs between sets

**This is designed to be unbroken sets but if you have to break them up, do them in as few sets as possible and quickly. Rest once the set of 10 is done. There is no time goal, just complete 7 sets of 10 reps for strength building!

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Cardio Club (Recommended every day) 

1 mile Run for time

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

2 Rounds

90 sec Plank

100 Pulse Crunches

30 Oblique Crunches (each side)

30 secs Bicycle

15 sec L-Sit Hold

10 GHD Sit Ups (touch the ground if possible)

*Write "CO" next to your name on the board if you completed this for the day