Friday 100730

There WILL be Open Gym today from 11-1pm. Dan will be there to guide you through the workout!

Buy-in:
3 rounds of:
1 rope climb
2 muscle-ups


WOD:
Seven rounds for time of:
95#/65# power snatch, 7 reps
95#/65# snatch balance, 7 reps
95#/65# overhead squat, 7 reps

Cash-out:
50 Double-unders
400 m run


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Thursday 100729

FYI: Starting August 1st, 2010, You will be accountable for tracking and logging your own progress on Logwod. It is now up to date for everyone to post your workout times and reps! You are more than welcome to post your times on the gyms computer immediately after your workout. If you have any questions don't hesitate to ask.

Buy-in:
3 Rounds
10 Water-pipe front squats
Rest 1 minute
(If you have trouble lifting it on your own, have a partner help spot you)

WOD:
10 minutes handstand pushups
5 minutes squats
2 minutes pullups
1 minute pushups

(If you are still working on handstand push-ups, use abmats to get as much depth as possible. If you can't get any press at all, then hold in a handstand for as long as possible).

Cash-out:
30 one-legged squats

Post total reps to logwod.com.

Wednesday 100728

Back squat 1-1-1-1-1-1-1 reps

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Tuesday 100727

Rest Day!

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Monday 100726

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post Comments and Times

Buy-in:
3 rounds of:
15 sandbag clean and jerk
rest 30 seconds

5 rounds for time of:
500m row
135 lb Thruster, 7 reps

Cash-out:
none

For time:
225 lb deadlift, 15 reps
50 pullups
225 lb deadlift, 12 reps
40 pullups
225 lb deadlift, 9 reps
30 pullups
225 lb deadlift, 6 reps
20 pullups
225 lb deadlift, 3 reps
10 pullups