Monday, December 5, 2011

WOD 12/5/11

Great job everyone who made it out yesterday! Who could have thought PVC could be soooo HEavy!

Going Forward i think we all need to see Jon atleast twice a month. I talked with him and if we can get a set number of us at our gym 2 saturdays a week(at least 10) we can get the price to drop down to around 10 bucks each a session.

The problem is YOU HAVE TO COMMIT as he can not start with some one back on pvc pipe week 3 he wants to take you all in a progression

So let me know waht everyone thinks about this and we can get it set up?

Ok so those of you that want to start working your 6 week squat program here is the link for all your calculations http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html
we are going to be doing front squats so type that in and lets have at it!

Wod # 1 Strength

If your not doing squat program then do

 5x3 Power Snatch to overhead Squat with 3 second pause at bottom(count should be 1 1 thousand)

guys work at 95/135 depending on your snatch form
ladies work at 75

Wod #2 Conditioning  5 thrusters on  the minute with remaining time do max toes 2 bar untill you reach 75

weights 105/70

Wod #3

2 sets of 5 reps l/r of TGU work to heaviest possible without failure



followed by 50 back extension
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10 comments:

  1. JaneDecember 5, 2011 at 7:46 PM

    @T1. Front squat 6x2 135lbs
    Wod 2 8:46 I think, so I did 40 thrusters
    Wod 3 used 35lb KB
    50 back ext
    51 burpees 2:20
    100 dubs

    ReplyDelete
  2. PaulDecember 5, 2011 at 8:34 PM

    I'm in for Saturday classes.

    ReplyDelete
  3. KevinDecember 5, 2011 at 9:29 PM

    WOD 1 - Front Squat, 6x2 @ 105
    WOD 2 - 17:44
    WOD 3 - 2 sets of 5 reps @15
    2 sets of 5 reps @20
    2 sets of 5 reps @26
    Failed at 35

    ReplyDelete
  4. KevinDecember 5, 2011 at 9:30 PM

    And I am in for the Saturday classes

    ReplyDelete
  5. phistikiDecember 6, 2011 at 8:33 AM

    definitely in for the olympic training. maybe we can open it up for the regular wod'ers. i be there would be some interest.

    ReplyDelete
  6. LWDecember 6, 2011 at 10:12 AM

    I'd be intereseted in the olympic lift classes.

    ReplyDelete
  7. JaneDecember 6, 2011 at 12:16 PM

    I'm in too!

    ReplyDelete
  8. phistikiDecember 6, 2011 at 1:54 PM

    WOD 1: Front squat 265 3x2, 275 3x2
    WOD 2: 5 105lb thrusters on the minute until 75 TTB. 6:00
    WOD 3: Muscle ups ~ every minute (1:15-1:30 on a couple). 4, 5, 5, 4, 4, 5

    ReplyDelete
  9. JohnDecember 6, 2011 at 2:08 PM

    Im in for class for sure
    12/6 WOD 1 front squat 170lb 6X2
    WOD 2 4.45
    WOD 3 TGU 40

    ReplyDelete
  10. SharonDecember 8, 2011 at 6:15 AM

    Woah...the site is mobile now?!??!
    WOD 1 - 6 set of 2. @ 115 lbs
    WOD 2. - thrusters @ 70 lbs, 9:53
    WOD 3 - Turkish get up @ 15, 20 lbs
    50 reverse hyper (no weight)

    ReplyDelete

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