Who’s Who: Amy!

adminMember Profiles%s Comments

WOD 6/30/2010 A. Press: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 2 min; perform @ 20X0 tempo. You must maintain tempo on amrap set! + 5 sets for highest total for 5 sets: Power Clean x 1 Squat Clean x 2 Split Jerk x 3 Front Squat x 4 rest 3 min (all touch and … Read More

Top Off

Xi XiaNews%s Comments

6-29-2010 Make up yesterday’s squats if you missed them. A. Weighted supinated chin-ups x 1-1-1-1-1; @ 20X0, rest 2:30′ Find your max. B1. Pullover Stretch: 3 x 10 + 10 sec hold last rep, rest 30 sec B2. KB Arm Bar: 3 x 5/5, rest 30 sec B3. Active PVC Lift: 3 x 10 + 10 sec hold last rep, … Read More

Who’s Who: Eric!

adminMember Profiles%s Comments

WOD 6/28/2010 A. Back Squat: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 2 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set! B. DB Split Squat: 3 x 4-6 @ 31X1 tempo.  Rest 60 sec b/t legs.  Goal – 1/3 bwt + per hand. + 21 Knees to Elbows 42 Pushups 15 … Read More

Push, Lots

Xi XiaNews%s Comments

6-25-2010 A1. Deadlift: 60%1RM x 3; 70% 1RM x 3; 80% 1RM x amrap. Rest 2 min; perform @ 21X0 tempo. You must maintain tempo on amrap set! A2. Close Grip Bench Press: 3 x 5-6 @ 30X0, rest 2 min + B. 3 rounds for time: 200m run 10 Ring Dips 20 Pushups + C. DB External Rotations: 3 … Read More