Shoulder Press

Shoulder Press 1-1-1-1-1-1-1

Then,
Pull-up ladder by two’s

101:

Practice the Shoulder Press, Push-press and Push-jerk.

Then,
Two rounds for time of:
20 Ring rows
20 Lateral Jumps
20 Mountain Climbers
20 Burpees


Happy Birthday, Anne!

This is Anne’s favorite workout. She’s nuts.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

101:

Three rounds for reps of:
Wall-ball, 14/10 pound ball, 1 minute
Sumo deadlift high-pull, 45/30 lbs, 1 minute
Box Jump, 18″ box, 1 minute
Push-press, 45/30 lbs, 1 minute
Row (Calories), 1 minute
Rest 1 minute


Deadlift

Deadlift 1-1-1-1-1-1-1

Then,
75/55 lb Snatch, 45 reps for time.

101:
Practice the Deadlift with PVC and light bar.

Then,
Three rounds for reps of:
Push-ups, 1 minute
Russian Twists, 1 minute
Supermans, 1 minute
Single unders, 1 minute
Rest 1 minute


Happy Birthday, Michelle!

It’s Michelle’s birthday today, and she’s turning 28 again! Come in to do her birthday WOD!

Four rounds for time of:
400 meter Run
10 Burpee Box Jumps, 24/20″
20 Overhead Walking Lunge Steps with a 35/25 lb Dumbbell
30 Sit-ups
40 Second Plank Hold

101:
Four rounds for time of:
200 meter Run
5 Burpee Box Jumps
10 Walking Lunge Steps
20 Sit-ups
30 Second Plank Hold


Clean Pull-ups


We had a great workout on the track yesterday!

Overhead Squat practice, then work up to medium or heavy loads.

Then,

Nine rounds for reps of:
20 seconds of 135/95 lb Clean and Jerks, 10 seconds of rest
20 seconds of Chest to bar Pull-ups, 10 seconds of rest


Get on Track

We’re at the Harper College running track today for the 9am class! We’ll meet there at 9:30 am. Come out and get your 100, 200, 400 or 800 meter run times. Then we’ll all get our 1 mile Run times. Afterward, we’ll do this little fun WOD:

For time:
Sprint 200 meters
30 Air Squats
Sprint 200 meters
30 Sit-ups
Sprint 200 meters
30 Burpees
Sprint 200 meters


Shoulder Press

Shoulder Press 3-3-3-3-3

Then,
Three rounds for reps of:
30 seconds of Sit-up Wall Balls, 20/14 lbs, rest 10 seconds
30 seconds of Ball Slams, 30/20 lbs, rest 10 seconds
30 seconds of Double Unders, rest 10 seconds

There will be so substitutions for Double Unders today.