Monday, September 29, 2014


 
Check out the events in October!
Make sure to sign up for Friday night's WOD & Potluck!
 
Strength
Every 3 min for 3 sets
3 front squats
6 back squats
Add 10lbs from last Monday
 
or
 
Endurance
Every 3 min for 3 sets
9 goblet squats
Run 200m
 
Metcon
 
Run 200m
Tabata Push press with bar
Run 200m
Tabata pull ups
Run 200m
 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the 8 intervals.

13 comments:

  1. Good morning! Looks like a good workoit today. I can't wait to get started!

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  2. Happy Monday! I hope everyone had a great weekend.

    Make it a Great Day!

    Go Team Domination!!

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  3. I jump out of bed feeling motivated because I thought today would be the day I start regular WODs, sadly, it wasn't. I did ring rows for the warm up with no pain but I just don't feel it's time. Tightness in the arm persist.

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  4. I opted for the strength portion of the WOD with:
    105#, 110#, 110#
    Then performed flutter kicks for first tabata and jumping lunges for the second. I could not complete the final run as I felt like puking but got:
    34 sec, 16, 35 sec, 12
    A nice day to all my boxmates.

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    Replies
    1. Alma is trying to get fast over here! Really made me step my game up on that 200 meter run!

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  5. Strength: worked up to last set at #145
    MetCon: 200 M- 29 sec
    Push-press Tabata- 12 reps
    200 M- 30 sec
    Pull-up Tabata- 8 reps
    200 M- 31 sec

    Stretched/foam rolled
    Finished with 2 50 feet Handstand walks!

    Great way to start my Monday. Have a great day everyone.

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    Replies
    1. Wow.....2 50 feet handstand walks. That's so cool!

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    2. I'm impressed! all that handstand walking after push presses and pull ups!
      You are going to be unstoppable!

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  6. WOD #1 coaching gymnastics class to 3-5yr olds
    WOD #2 2 mille walk
    WOD # tabata push presses 33lb bar 13 reps every round. did this in the garage and not able to do pull ups as our pull up bar is too high. Not going to risk falling! Will wait til I can get some rings attached to it and do ring rows.

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  7. WOD - strength 165,185,185 (7 working sets: 95,105,115,125,135,145 155)

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  8. Strength wod 65/75/75. 200 m runs were 35/37/37. 7 push press (45lb) and 5 RR. And that, my friends, is better than yesterday. Thanks for your support, Coach Asa!

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  9. Endurance: 2000m row
    MetCon: 200 M row
    Push-press Tabata- 33# 10 reps
    200 M row
    Ring row Tabata- 6 reps
    200 M row

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