WOD
Friday! Such a good day 🙂
Another lifting day! IT’S OK TEAM. Getting strong is a huge part of our program, not smashing you into oblivion with too many reps is also a huge part of our program. Training OPTIMALLY (instead of minimally or maximally) is the goal, and so we much have lots of good days like this built into the program.
The Workout
Sumo Deadlift High Pull for 1 Rep Max
Lots of good timing drills, and also accessory hamstrings to play today! ENJOY!
Thursday is a great workout, as long as it’s not too rainy!
Here we go crew! Nancy is a great workout, tests so many aspects of fitness all at once. Bring your wrist wraps and your running shoes!!
The Workout:
“Nancy”
5 rounds for time of:
400m Run
15 Overhead Squats 95/65
Enjoy rounds 3, 4, and 5!!! AND remember that it finishes with the squats! Don’t take off on run #6!!
Wednesday! Yippee!
The Workout:
Bench Press Max 5
I know I know, that’s all it is. Coaches favorite days! The days we really get to work with you guys, instead of against you 🙂
Terrible Tuesday’s Around Here 🙂
It all looked kinda good until that 1000m Row right there in the middle huh? THAT’S WHY I PUT IT THERE 🙂 HEHE. And it makes it a perfect palindrome. Just like “a man a plan a canal panama.” Isn’t that wild.
The Workout:
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
1,000m Row
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
12 Strict Pull-ups
24 Suitcase Deadlifts 135/95
Happy Valentines Day!
You’ll have a whole different kind of “kiss” after this one!
Remember guys, if you want to climb rope this much, YOU MUST HAVE PROTECTION and have that plan well thought out. I want you to be able to climb this much rope, it’s often too much for people’s current capacity also. So be smart here, have fun with it, and GET IT.
The Workout:
Tommy V For Time:
21 Thrusters 115/80
12 Rope Climbs 15′
15 Thrusters 115/80
9 Rope Climbs 15′
9 Thrusters 115/80
6 Rope Climbs 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in a training accident in Arizona, on February 13 2008.
Saturday, the next installment
This one just looks like sometime good might happen you know?
The Workout:
14 Minutes for Max Reps
Teams of 3:
Max Overhead Squats 135/95
Max Double Unders
50 KB Swing 35/26 causes the rotate