Archive for September, 2012

Swing away

Posted: September 28, 2012 in WODs

Strength
5×3 push press
70%

Wod
For time
100 kbs 55/35
Every time the in stops moving 5 kb burpees

Fun one that tests you in many ways, grip, conditioning and mental fortitude are the most tested. There’s no reason to put that kettle bell down besides your head telling you to put it down…. Today, tell it to shut up!
Apollo

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Something, running, something, rest

Posted: September 27, 2012 in WODs

4 rds for time:
-20 sumo deadlift high pulls
-400m run
-20 burpees
2 minute rest

Today we picked up a barbell, did some endurance, did some gymnastics and had some rest…. It was a long workout where you had to just keep moving…. But also push yourself a little bit for the well deserved rest.

Ps
Progenex is shipped and on its way!!!

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Ouch… Just, ouch

Posted: September 25, 2012 in WODs

Skill
Kipping pull up

Wod
7 rounds
3 bar muscle ups
5 wall walks
7 toes to bar
9 high box jumps

Holy crap that escalated quickly!!!! Haha man I dunno about y’all but that’s the most wall walks I’ve done in a wod and….. I didn’t like it so much. Awesome way to grind through this one and show it who’s boss though. There’s a saying in construction, it my fall of schedule, even take a year or two or more, but I’ve never seen a project not get completed. Just as we will never quit on a wod and not complete it! It don’t own you, you own it remember that.
Apollo

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Team deads

Posted: September 23, 2012 in WODs

21-15-9
Partner deadlift 300/200
Partner burpees
40 medball sit ups
800m run
50 partner wallballs

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You pick it up!

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Test week hero

Posted: September 22, 2012 in WODs

Strength
15 min to establish 1rm hang clean

Wod
DT
12 dl 155/105
9 hang clean
6 push jerks

This concludes our test week now it’s time to put in the work at home on our nutrition and be consistent in the gym! Everything else in the universe will take care of itself
Apollo

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Test week: the cocktail

Posted: September 21, 2012 in WODs

Skill
Max double unders in 1 minute

The cocktail
10 rounds for time
5 hrpu
10 double unders
15 sit ups
200m run

Oh ya leave the lights on cuz this ones gonna be a barn burner!!! Y’all stepped up and took it head on also we had quite a few PRs in double under land.

Man I’m getting excited for retest week already you guys ate gonna blow these already good numbers away!
Apollo

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Test week: pressing

Posted: September 20, 2012 in WODs

5-3-1
Strict press
Push press
Push jerk

Wod
Helen
3 rounds
400m run
21kbs 55/35
12 pull ups

Continuing to test the entire body and our lunges today we hit the three presses the Helen. As if the presses weren’t enough to fill the days workout I’m making you dig deep and finish a sprint type wod. Nice job pushing yourselves, this intensity is going to continue paying off you just watch!
Apollo

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