Oct 16, 2017

Tuesday 2017.10.17

*Meet at the track!*

Warmup

Jog 400m
In 25m intervals:
- high knees out
- butt kicks back
- karaoke out
- lunges back
Then
static stretching as needed

WOD

4 rounds, each for time, of:
800-meter run
Rest as needed between efforts.

Post times for each round to Comments.

Swimming tomorrow!

Oct 15, 2017

Monday 2017.10.16

Warmup

50 Single unders
50 Double unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
8-10 GHD hip extensions
10-12 PVC overhead squats
Then
Progress to working load

WOD

Overhead squat
3-3-3-3-3
Follow with 100 AbMat sit ups

Post loads to Comments

Oct 12, 2017

Friday 2017.10.13

Warmup

Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass-throughs
Then
Partners practice movement synchronization for 8-10 reps

WOD

Team “Loredo”
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

How to do it: Partners perform all movements (24 reps each) in a synchronized manner, then run together.
Synchronized means:
Both athletes hit the bottom of the squat together.
Both athletes chest is on the floor at the same time for push ups.
Both athletes hit the bottom of the lunge together (the trailing knee touching the floor)

Post time to comments.

Oct 11, 2017

Thursday 2017.10.12

Warmup

50 Single-unders
50 Double-unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
5-7 Burpees
5-7 Kettlebell (KB) swings (light)

WOD

For time:
25 KB swings (eye-level) 53/35lbs
50 Burpees
100 Double-unders

Post times to comments.

Oct 10, 2017

Wednesday 2017.10.11

Warmup

100 Side straddle hop
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
3-5 Strict pull-ups
10-12 Toes to Bar 

WOD

Weighted Pull-ups
3-3-3-3-3-3-3

Post loads to comments.

Oct 9, 2017

Tuesday 2017.10.10

*Meet at the track*

Warmup

Jog 400m
In 25m intervals:
- high knees out
- butt kicks back
- karaoke out
- lunges back
Then
Static stretching as needed

WOD

For Time:
Run 6 x 400 meters

Post splits to comments.

Oct 8, 2017

Monday 2017.10.9

***Harney Gym Hours 0800-1800*** 
1600 class will meet as scheduled

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
3XBurgener warmup
Then
Progress to working load

WOD

Hang Power Snatch
3-3-3-3-3
“Hang” means you initiate the movement from above the knees and receive the bar overhead in a partial squat.
Watch this:
https://www.youtube.com/watch?v=KVh2_DQyq9E 

Post loads to comments.

2017.10.7 On Ramp!

Great training at the IMCF On-Ramp this past Saturday! 

If you are interested, more On-Ramps will be held on 4 November and 2 December as well. There is no cost for you to attend. E-mail brandie.wempe@gmail.com to reserve your seat!