“Jo”
3 rounds of:
7 Pullups
13 Deadlifts (135/95#)
23 Lunges
Kevin working on his OHS
Toss out that scale!
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Intro WOD
Some of you have been with us for a few months now, so it’s time to see how far you’ve progressed since Day One.
AMRAP in 10min of:
5 pushups
10 situps (bent knee)
15 squats
Image courtesy of Affiliate Blog
Paleo Challenge
Check out the webpage for all the information.
To register, please bring your registration fee of $25 to the gym before February 15th.
Paleo Pyramid
Partner WOD
Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.
1000 Skips
100 Burpees
100 Situps
100 Pushups
100 Squats
100 Pullups
Modified Nancy
5 rounds of:
50 Double Unders
15 Overhead Squats, 95 pounds
Double unders…why are they so difficult? Do you practice them outside of the gym? Do you think that 3x the singles is the equivalent to doubles?
Who loves burpees??
Fun with body weight!
21-15-9 reps of:
Burpees
Situps
Pullups
Row row row your boat Gilles!
Let’s try this again…
If you have a yoga mat, please bring it with you tonight to the stretching session.
Tabata Rowing
For 20 seconds, row as hard and as fast as you can.
Rest for 10 seconds.
Complete this cycle for 8 rounds.
Dan found a great post on hand care. I know a lot of you are recovering from the pullups from last week, so hopefully you find this article useful.
Working on the core
Death by Clean and Jerks
Tomorrow evening at 7:30pm, there will be a stretching/mobility session. Cost is $5 to attend. See you there!
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Kevin M meets SDHPs in his first workout
Extra! Extra!
February Newsletter!! – Let me know what you think in the comments
For Time, 4 rounds of:
20 Sumo Deadlift High Pull (45/35#)
20 Jumping Squats (45/35#)
20 Pushups
A great stretch to help open up your shoulders
