WOD 6/23/14

WOD 6/23/14

Strength #1

Work up to a 3RM Snatch

Strength #2

5 x 7 (5 sets of 7)

Back Squats, Across (this means use the same weight across the board)


"Charlie Brown"

3 Rounds for Time:

15 OHS (135/95)

30 Abmat Sit Ups

45 KBS (55/35)

*Our programming, as of this week, will include some form of squats for strength on Mondays, Wednesdays and Fridays. The program's "Active Recovery" days will be on Thursdays and Sundays. 

*I am very happy that everyone is enjoying the increased work load during each class. I can't wait to hear about new PRs and other results from the program! Please do not hold them back. Share anything you are excited about even if you think it's not a big deal. Those small stories are what encourages new people to start! 


Cardio Club (Recommended every day) 

3 RFT:

500m Row

30 DU

6 x 30yrd Shuttle Sprints (front to back on turf or one side to the other in the front are both 30 yrds)

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

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

Rounds for Time: (keep a good pace on this workout)

10 V-Ups

10 each side V-Ins

20 Russian Twists w/ Med Ball

15 Strict Ab Mat Sit-Ups (hands on ears. Don't move hands the whole rep)

15 Leg Raises w/ Hip Raise at the Top

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

Demo Videos:

V-Ups: https://www.youtube.com/watch?v=0UIS7TDHMQU

V-Ins: https://www.youtube.com/watch?v=VI8LS5Pdzsc (turn on one buttcheek and perform same movement then switch sides)

Russian Twists w/ Med Ball: 

https://www.youtube.com/watch?v=qrOXAw5qjgI (do NOT touch ball to the ground)

Leg Raises w/ Hip Raise: https://www.youtube.com/watch?v=hLmgMPTtWto