WOD: 5 rounds for time:
15 Wall Balls (20/14)
20 Over the Box Jumps (20/16)
25 Russian Kettlebell Swings (24/16)
20 Double Unders
Level 1: 400M Run every 5 minutes
Level 2: 400M Run every 4 minutes
The workout starts with a 400M Run
Alternate workout today…
Move couch (100?)
Move TV (70”)
Move tables and chairs (50?)
Move one Kettlebell (24)
Move A LOT of someone else’s stuff (30958471923745)
Move whatever of my stuff that fits afterwards (.25)
Walk up a bunch of stairs repeatedly
WOD starts at around 8:30 AM in East Boston. No need to sign up on MINDBODY!!! Anybody…anyone…someone…
I’m going for a PR,
A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb
WOD: 7 min AMRAP of:
12 Pull Ups
18 Alternating Arm Kettlebell Swings (24/16)
30 Double Unders
Make sure you talk about Endurance…
Make sure you remind everyone that the evening Endurance workouts will be taking place at the Fenway track today. Also, remember to put on the blog that they should bring water, towels, and all of the other nonsense you usually put up. Don’t forget to include the fact that next week will not have outdoor Endurance classes. One last thing, you should definitely erase all of those inappropriate jokes from tomorrow’s blog.
Those are bad,
WOD: For time:
50 Squats (95/65)
40 Squats (135/85)
30 Squats (155/105)
20 Squats (185/115)
10 Squats (225/135)
You have to alternate between Back, Front, and Overhead Squats each time you put the bar down.
You have to do the same number of reps for each style of Squat.
Each new set of Squats starts at Back Squats
If you are scaling, each set has to be heavier than the last
If you cannot do Overhead Squats, then you are to only switch between Back Squats and Front Squats
Weekly week preview!…
Today: You are going to be sore.
Tuesday: Weighted Push Ups strike again!
Wednesday: Running maybe? Like, maybe, lots of it?
Thursday: HSPU progressions and the original baseline workout.
Friday: First Regionals 2015 workout
Please note that starting in July the programming schedule is going to change. These changes will start taking place on Monday July, 6.
You have been warned,