All posts by ericoconnor

WEEKEND WOD

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WOD

“Harper”

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135/95-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

5.27.16 WOD

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Squat Party

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

4 Rounds of

Run 800 meters

50 Wall Ball Shots (20/14 lb ball)

 

5.26.16 WOD

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Andy makes the L-sits look easy?

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Thruster

3-3-3-3-3-3-3

Comments: Who cringes each time you see thrusters as part of a workout?

5.25.16 WOD

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jodyjump

Jody gets ready for a big jump

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Row 1k

20 Hang Power Cleans (155/105)

20 Push Jerks (155/105)

10 Hang Power Clean and Jerks (155/105)

WEEKEND WOD

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WEEKEND WOD

Tabata Push Press (75/55)

Tabata Sit-up

Tabata Sumo Deadlift High Pull (75/55)

Tabata Push-up

*Do all 8 rounds of 20 seconds of work followed by 10 seconds of rest of one movement before moving to this next movement. There is no extra rest between exercises

5.6.16 WOD

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mollypushjerk

Molly hits a rock solid jerk

*Kalynn is lifting at USAW Nationals at the Salt Palace at 8 pm if anyone is interested in checking it out. Good luck Kalynn!

WOD

Snatch

3-3-3-3-3

5.5.16 WOD

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Donut

You must go here if you are ever in Austin, TX!

Here are some links for meal trains for Kara/Andy and Teddy:

Kara and Andy- https://www.mealtrain.com/trains/2grv08

Teddy- https://www.mealtrain.com/trains/dl0r4l

WOD

3 Rounds

10 DB Snatch, left arm

10 DB Overhead Squat, left arm

10 L Pull-ups

10 DB Snatch, right arm

10 DB Overhead Squat, right arm

10 L Pull-ups

*55/35 lb DB is rx’d

5.4.16 WOD

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recovery position

The recovery position

WOD

Trail Run:

20 Minutes up

Run back

*This seems boring….and it might be. However, this it is still a component of fitness and needs to be done, so might as well do it after a solid warm-up and with some friends! Bring your head lamps 5:15 am class!!