WOD Updates

Sun Feb 2

Partner WOD

5 Rounds for time:
Row 20 calories
AMRAP: 5 KB swings (75 lb), 5 goblet squats (75 lb), 10 DB snatches (30 lb)

While Partner 1 rows 20 calories, Partner 2 accumulates as many reps as possible. Then switch. This is done 5 times.

J: 120, P: 125

Fri Jan 31

2 Rounds For max reps:
2 Minutes of Rope Climbs (15')
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders
(Rope climbs: 9, Pistols: 94, Double unders: ?)

-Then-

For time:
135/95 pound Thruster, 15 reps
135/95 pound Sumo deadlift high-pull, 21 reps
135/95 pound Thruster, 12 reps
135/95 pound Sumo deadlift high-pull, 15 reps
135/95 pound Thruster, 9 reps
135/95 pound Sumo deadlift high-pull, 9 reps
(Used 95#)

- then -

5 min AMRAP
10 C2B pull-ups
10 alt pistols
10 HSPU
- 2 min rest -
10 box jumps (24")
10 shoulder to overhead (95#, instead of Rx 135#)

Wed Jan 29

Partner WOD
5 min alternating C&J @ 135#
- then -
5 min alternating thrusters @ 135#

Comments

Post a Comment

Popular posts from this blog

30 Day Morning Miracle Challenge

Image
Our cool team from  Fight Fitness  recently started a challenge to conquer the morning. Here's the challenge: Conquer your mornings to conquer your days to conquer your life! The #30daymiraclemorningchallenge starts tomorrow!  Rules are simple, wake up 5-30 min earlier than you normally do and complete one or more of your S.A.V.E.R.S., post your win here with the hashtag #miraclemorningday .... let's see how many mornings you can do it in a row. Ex. #miraclemorningday1 I completed 5 min of silent reflection and meditation! Here's the cheat sheet for S.A.V.E.R.S. 1. Silence 2. Affirmations 3. Visualization 4. Exercise 5. Read 6. Scribe Source:  http://www.jamesaltucher.com/2015/07/how-to-win-the-day/ Since the start of the challenge, I've been waking up at 5 a.m. and including some combination of hot/cold shower, coffee, high-protein breakfast, and movement. Our team posts each day in our Facebook group. Mine are cross posted below. If you'
Read more

The Unofficial Guide to the Hart House Circuit

Image
"The circuit training programme was designed in 1953 by Professor Emeritus Kirk Wipper (University of Toronto). At the time it was developed, the circuit training programme bridged a significant demand for individual fitness development. Today, as in the past, Professor Wipper's efforts are inspiring generations of Hart House members to achieve a better fitness level and a healthier lifestyle." -Hart House Circuit Training Handbook The following chart shows the stages of the Hart House Circuit. This is taken from the plaque posted near the Hart House Track. General Guidelines: Perform each exercise (1-8) sequentially, and repeat for 3-4 sets (depending on level). Beginning with Intro I, progress to the next level once all three sets can be completed easily within the minimum time (i.e. for Intro I, minimum completion time is 23 minutes). Weekly participation is recommended (Hart House Circuit Training Handbook recommends 3 times weekly) Personal Notes on Exercises: Trac
Read more