Sunday, Sept. 13th

Yesterday was a great day! We are getting closer every day to making the compound a reality! More equipment has made it's way into the gym, thanks to Mac and Jack's! The WOD ideas are already brewing, and we are going to have some fun!

Friday, Sept. 11th

Front squat 5-5-5-5-5

Then,

15 rep back squat

Then,

30 muscleups for time.

(Sub 3 pullups and 3 dips per muscleup if you cannot do muscleups)

Thursday, Sept. 10th

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday, Sept. 9th

The aftermath of Friday's WOD.


8:30am

Deadlift 3-3-3

Then, 15-12-9

Then, 3 rounds:
ring pushups
pullups

Tuesday, Sept. 8th

Great weekend, tons of good food, great music, lots of wenas. It's going to be a good week of WODs. I will post the WOD tomorrow when I get home from the station. Gym time: 830am

Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Thursday, Sept. 3rd

Rest day

Take a well deserved day off today, and get ready for a a great weekend of music, beer, food, and friends! We'll have a smoker of a WOD Friday morning, and then off to the east for some fun!

Wednesday, Sept. 2nd

So there was a little change in programming yesterday. If you did yesterday in full, then take today off, or maybe do some cardio. For the rest of us, today will be up at the middle school track around 8:15ish, for an always fun WOD.


WOD:

Four rounds for time of:
Run 400 meters
50 squats


Good work at the track today!

R: 14'11"37
J: 12'46"84
B: 12'17"18