Who’s Who: Sarah!

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WOD 4/26/2010 Post weight/time to comments A. Back Squat 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set! + “Jeremy” 21-15-9 rep rounds for time: OH Squat 95/65lb Burpees Flexibility/Mobility Focus 90/90 hip stretch 5/5 Hip I/O rotations in Crab position 5/5 … Read More

Just Lift

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4-23-2010 Post loads to comments A. Power Clean + Jerk – work quickly to a heavy single. B. Power Clean + Jerk – 1-1-1 @ 80% of today’s max; rest 2 min b/t sets. C. Deadlift 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 3 min b/t sets; perform @ 21X0 tempo. You must maintain tempo … Read More

Stronger Technique

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4-22-2010 On Ramp starts on Monday, sign up today! Make up yesterday’s presses if you missed them. 5 sets each: A1. Box Jumps x 20 unbroken – work on speed. Choose a height that is challenging but you can rebound quickly. Rest 2 minutes exactly. A2. Kipping Pullups unbroken. Use 60% of your max from last week, try to complete … Read More

Who’s Who: Jenn!

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WOD 4-21-10 Post load/time to comments A.  Press 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 3 min b/t sets; perform @ 20X0 tempo.  You must maintain tempo on amrap set! + Run 1200m (3 laps) Rest 5 minutes Row for total meters for the same time it took you to run the 1200m. Eg: 4:30 … Read More