Workouts until 6/6

Thursday, May 24

Max Effort

Deadlift 3x5

WOD

“Diane”

21-15-9

Deadlift

Hspu

Friday, May 25

WOD

“Filthy 50”

Monday, May 28

Max Effort

Back Squat 3x5

WOD

3 rds

9 Back Squats

6 Front Squats

3 Overhead Squats

Run 400m

(M: 135 ; W: 95)

Tuesday, May 29

Max Effort

Press 3x5

WOD

21-15-9

Burpees

Db Thrusters

(M: 30 ; W: 20)

Wednesday, May 30

Max Effort

3x max rep strict pullups (Bands used for those without strict pullups, NO KIPPING)

WOD

3 rds

Run 400m

30 Kb Swings

15 Pullups

Thursday, May 31

Max Effort

Deadlift 3x5

WOD

3 rds

Run 800m

25 Toe to Bars

25 GHD Raises

Friday, June 1

Max Effort

Bench Press 3x5

WOD

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

Monday, June 4

Max Effort

Back Squat 3x5

WOD

“Karen”

150 Wall Balls

Tuesday, June 5

Max Effort

Press 3x5

WOD

3 rds

10 Hspu

15 Burpees

20 Pullups

Wednesday, June 6

Max Effort

Weighted Pullups 3x5

WOD

3rds

15 Db Thrusters

50 Side to side hurdles

Wednesday, 5.23.2012

Max Effort
L-Sit for time

WOD
5 rds
1 min Thrusters
1 min CTB Pullups
1 min Rest
(M: 95 ; W: 65)

Tuesday, 5.22.2012

Wod
5rds
Run 400m
20 Wall Ball
20 Toe to Bar

Monday, 5.21.2012

Max Effort
Power Snatch 1rm

WOD
Amrap 12
Run 200m
3 Floor to Overhead
*Weight is what you get for your snatch 1rm

Friday, 5.18.2012

Max Effort
Deadlift 3rm

WOD
5 rds
5 Deadlifts
10 Burpees
*weight is 80% of 3rm

Max Effort
10 min Jump Rope variations

WOD
5 rds
5 Push Press
50 D-Under
(M:155 ; W: 85)

Wednesday, 5.16.2012

WOD
10 Muscle Ups
20 Hspu
30 Pullups
40 Pushups
50 Wall Ball
60 Box Jumps
70 Overhead Lunges (M: 45 ; W: 25)

Tuesday, 5.15.2012

Max effort
Power clean
3x3

Wod
5 rds
5 floor to overhead
10 ring dips
(m:135 ; w:75)

The Sugar Hill Part II

Monday, 5.13.2012

I have my finals early tomorrow so I will not make the 6am, I hope to make it back for the 4pm.
WOD
4 rds
Run 400m
20 Pullups
30 Pushups
40 Squats

Race for the Cure

Heads up for tomorrow if you signed up for the Race for the Cure, I wont make it because I have cold/flu thing and am not up to waking up that early

Announcement

I won't be in for the 4 pm today. Timer 2 is the tabata timer and Paralette jump through are done as follows. Start I'm pushup position with hands on paralettes, jump your feet forward to a held L position, jump back to pushup position

Friday, 5.11.2012

Max Effort
Power Snatch 2rm

WOD
Tabata
Toe to Bars
Squats
Paralette Jump throughs
Side to Side Jumps

Thursday, 5.10.2012

Wod
Championship FGB
5rds
1 min each of: wall ball sdhp, box jump, push up, row, rest

Wednesday, 5.9.2012

Max Effort
1 set of each, each for max rep rest as needed between each
L-Pullup
Strict Pullup
Kipping Pullup
Jumping Pullup

WOD
100 Double Unders
50 Burpees
100 Double Unders

Tuesday, 5.8.2012

Max Effort
Supersetting
5 sets
5 reps Press
10 reps Bent Over Row
Rest 1 min

WOD
3rds
5 Power Snatch
10 HSPU
15 C2B Pullups
(M: 135 ; W: 75)

The Sugar Hill (Art of low carbs)

Monday, 5.7.2012

Max Effort
Back Squat 3x5
Back Extensions 3x15

WOD
Run 400m
50 Wall Ball
50 Box Jump
Run 400m
(M: 20 lbs, 24"; W: 14 lbs, 18")

Friday, 5.4.2012

If you want to do the race for the cure with me and Katelyn join the DAC team
https://secure.info-komen.org/site/TRR/RacefortheCure/EDH_SacramentoAffiliate?fr_id=2444&pg=tfind




WOD
Cindy or Mary
Amrap 20
5 Pullups
10 Pushups
15 Squats
or
5 HSPU
10 Pistols
15 Pullups

Announcement

Won't be in for the 4 pm today but the workout is pretty self explanatory. Use bands for pullups if you need to and if you don't know the 800m loop run the 400 m twice.

Wednesday, 5.2.2012

WOD

1/2 Murph

Run 800m

50 Pullups

100 Pushups

150 Squats

Run 800m

Tuesday, 5.1.2012

Max Effort
Ring practice

WOD
Amrap 12
Fran...Yes amrap Fran