20130607

"Walk in the park"

4 rounds of
25 pushups
Farmers carry your body weight 25 meters
12 Mountain Climbers
Farmers carry your body weight 25 meters
25 wall balls
Farmers carry your body weight 25 meters
12 mountain climbers
Farmers carry your body weight 25 meters

Great Job Everyone!!

Brooks 15:30 - 160
Rodan 14:54 - 180
Hart 14:54 - 70 (Body Weight?)
James 18:30 - 210
Qureishi 20:50 - 160
Grabski 21:15 - 220
Conrad 23:10 - 240 // 200

20130606

8 Rounds:

250m Row
5 deadlifts at 185/135/115
10 Diamond Pushups
10 Toes to Bar
By the end you will have completed 2000 meters!



Times:
Rodan: 24:00
Conrad: 26:30
Grabski: 30:21
Brooks: 27:10
Hart: 26:30
James: 26:54

20130605

The Bear
5 rounds:
Clean, Front squat, Push Press, Back squat, Push Press
Touch and go for 5 reps
135, 115, 95

Close out with Interval training, 8 laps:

Sprint 1 laps, Jog 1 Lap

Great Job everyone. This WOD was truly "A Bear"

Brooks 115 x 5 RDS
Rodan 115 x 5 RDS
Conrad 135 x1, 115 x 4 RDS
Rosy 55 x 5 RDS
Collins 35 x 5 RDS
James 155 x 5 RDS
Grabski 155 x 5 RDS
Qureishi 95 x 2 RDS, 85 x 3 RDS

DEMO Video for "The Bear"

http://www.youtube.com/watch?NR=1&v=veF3MFzB8JY&feature=endscreen

20130604

"CINDY"

20 Minute AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Post rounds in comments

Rodan 19
James 20 +23
Rosy 17+15
Grabski 22
Chappy 16 +7
Qureishi 15
Collins 12 (Welcome to the Group)
Conrad 21
Brooks 13

The real lunchtime workout

If you are going to sham on the gym to go out to eat, you might as well do it right.

Our Workout week!!

 

Monday: 3 JUN (Our Team Will not be there today)

5 KM Run
 

Tuesday: 4 JUN

Cindy - AMRAP 20 minutes
5 pull-ups
10 pushups
15 squats
 

Wednesday: 5 JUN

The Bear
5 rounds:
Clean, Front squat, Push Press, Back squat, Push Press
Touch and go for 5 reps
135, 115, 95

Close out with Interval training, 8 laps:

Sprint 1 laps, Jog 1 Lap 

Thursday: 6 JUN

2K Row-Every 250M get off the rower and do the following: 

5 Deadlifts @ 185/155/135 and 10 Slow diamond pushups(close grip with pointer fingers and thumbs touching-making a diamond)

Then resume rowing.

 

Friday: 7 JUN

4 rounds of "Walk in the park"
25 pushups
Farmers carry your body weight 25 meters
12 Mountain Climbers
Farmers carry your body weight 25 meters
25 wall balls
Farmers carry your body weight 25 meters
12 mountain climbers
Farmers carry your body weight 25 meters

20130603

5 KM Run

Post times in comments.