Wednesday, July 19, 2017
“The Bear, Dumbbells”
7 sets without resting the dumbbells on the ground
Perform as the regular Bear, except substitute dumbbells for the barbell.WOD Leaderboard
Tuesday, July 18, 2017
A. Medicine Ball Backwards Overhead Toss for distance – play for 10-15 minutes.
Notes: The weight of ball that is chosen needs to allow for speed upon release. In other words do not go too heavy. Also note, please go outside to grass, so we do not destroy the lights and heaters in the gym.
21, 15, 9 rep rounds for time of:
Clean – 135#/95#
Compare to Tuesday, October 27, 2015
Post distance and load used in A and time to complete Elizabeth to comments.WOD Leaderboard
Friday, July 14, 2017
A1. Skin the cat – 5 reps X 5 sets, rest 60-90s
Notes: Control your movement throughout, i.e. no kipping
A2. Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s
Notes: Add weight if needed.
B. Squat “Grace”
30 Squat Clean and Jerk – 135#/95#
Post notes for A1 and A2 and time to complete B to comments.WOD Leaderboard
Wednesday, May 10, 2017
A. 2 rounds for time:
10 Deadlifts, 315/225 lb.
20 Deficit Handstand Push-ups, 4.5/3-in. deficit
30 Front Squats, 95/65 lb.
B. 30s Assault Bike Sprint for cals X 2, rest 5:00 between
Post time to complete A and cals for B to comments. Note A is the 2017 Master’s qualifier workout #4.WOD Leaderboard