Wednesday 05.06.2015

Wendler week 1, 5’s Week
Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 10# to your last 1 RM used to calculate your 90%

GP WOD:
400m run
25 Knee-ups
400m run
25 Hang power clean 105/70#
400m run
25 Bar dips
400m run
OP WOD:
400m run
25 Toes-to-bar
400m run
25 Hang power clean 135/95#
400m run
25 Ring Dips
400m run

Regional Event workouts for Friday and Saturday announced

Tuesday 05.05.2015

EMOM 8
2 hang power snatch+
1 hang squat snatch
GP WOD:
3 round each for time
15 Burpees
20 KB swings 53/36#
60 Single unders
rest 2 mins after each round
OP WOD:
3 round each for time
20 Burpees
30 KB swings 53/36#
40 Double unders
rest 2 mins after each round

cinco-de-mayo-5

Monday 05.04.2015

Wendler week 1, 5’s Week
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 10# to your last 1 RM used to calculate your 90%

GP WOD:
EMOM 10
5 Shoulder to Overhead 115/75#
5 Pull-ups
OP WOD:
EMOM 10
5 Shoulder to Overhead 155/105#
5 Chest to bar pull up

We had a great little group at the North Face Endurance Challenge.  Congrats Justin, Zack, Jenn, Craig, Sarah, Katy, Jariko and Bryan.

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Saturday 05.02.2015

GP WOD:
AMRAP 20 (teams of 2)
100 Bar hops
50 Thrusters 85/55#
100 Abmat sit-ups
50 Hand release push-ups
one partner works, one partner rests
split reps however you’d like

OP WOD:
AMRAP 20 (teams of 2)
100 Double unders
50 Thrusters 115/75#
100 Sit up ball toss 20/14#
50 HSPU
one partner works, one partner rests
split reps however you’d like

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Friday 05.01.2015

Press Week 3
1’s week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of 1 RM

GP WOD:
EMOM 14 (alternating)
5 Snatch (touch n go)
10 Knee ups

OP WOD:
EMOM 14 (alternating)
5 Snatch (touch n go)
10 Knees to elbows

Thursday 04.30.2015

Back Squat Week 3
1’s week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of 1 RM

GP WOD:
1 mile run

rest 3 minutes

AMRAP 3 min rope pulls

OP WOD:
1 mile run

Rest 3 mins, then

AMRAP 3 min
rope climbs

Wednesday 04.29.2015

Bench Press Week 3
1’s week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
21-15-9
Pull-ups
Shoulder-to-OH 95/55#
OP WOD:
21-15-9
C2B pull-ups
Shoulder-to-overhead 135/95#

Congrats Justin V on the 550# Pr and his Second place finish at the SBWC Spring Classic.

Tuesday 04.28.2015

10 minutes of running drills
GP WOD:
5 RFT
Run 400m
20 box jumps 24/20″
20 wallballs 20/14#
OP WOD:
“Kelly”
5 RFT
Run 400 meters
30 Box jump 24/20″
30 Wall ball 20/14#

Monday 04.27.2014

Deadlift Week 3
1’s week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
500m row
then
3 rounds
10 Power cleans 105/70
10 Burpees

OP WOD:
500m row
then
3 rounds
10 Power cleans 145/100
15 Burpees

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Saturday 04.25.2015

GP WOD:
3 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round
OP WOD:
“Barbara”
5 RFT:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round

Last year I finished the Open in 49th place Worldwide and finished the Masters Qualifier in 60 th Overall Worldwide.  This year I am a little behind.  I finished the Open 102nd Worldwide out of 17,321.  I have some work to do to move up in the Masters Qualifier. I have 4 workouts to do in the next three days.  My goal is top 50 Worldwide.  And I NEED YOUR HELP!

I will be doing Masters Qualifier Event 1 at 1:30 pm

AMRAP 5 min
5 Muscle ups
10 Cleans 155#
and Masters Qualifier Event 3 at 4:30 pm
21-15-9
Deadlift 225#
Box Jump 24″
HSPU
If anyone wants to come watch, cheer me on or do them with me.