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WOD Blog
Run, Ring, Snatch!
Wednesday, 7/18/12:
“I don’t understand how it is that someone with only seven pull-ups could ask me how they could increase their muscle mass or strength. The obvious answer is, “work until you’ve got thirty pull-ups and you’ll come back with five new pounds of lats and biceps alone.” This kind of thing is true of squats, deadlifts, push-ups, muscle-ups, dips, and any other fundamental, functional movements. Athletes regularly working the basic movements never ask how they can get stronger or bigger they already know.”- Greg Glassman
Strength: Front Squat 5x5 @70% of 1 rep...
Run, Jump, Run!
Tuesday, 7/17/12:
Good Luck Prevail Runners in the McHenry River Run!!
Strength: Press 5x5 @70% of 1 rep max
WOD:
- 800m Run
- 150 Double Unders/300 Singles
"Diane" 7/16
Monday, 7/16/12:
Strength:
- Back Squat 5x5 @70% of 1 rep max
WOD:
- "Diane"
- Compare to 10/21/11
- 21-15-9
Sat & Sun
Saturday, 7/14/12:
Prevail Family Pool Party Day!!
- 1600m Row
- 100 Pull-Ups
- 200 Wall Ball Sit-Ups (20/14)
- 800m Row
- 100 Slam Balls...
2-80# PR's!
Friday, 7/13/12:
Strength:
- Deadlift 5-3-3-3-1-1-1
- 55%-63%-70%-77%-85%-93%-101%
- Find a new 1 rep max!
WOD:
- 10:00 AMRAP
7-7-6
Thursday, 7/12/12:
Strength:
- Push Press 5-3-3-3-1-1-1 @55%-63%-70%-77%-85%-93%-101%
- Find a new 1 rep max! Watch those knees-NO Jerking!
WOD:
- 7 Rounds:
Hump Day Back Squats
Wednesday, 7/11/12:
Strength:
- Back Squat 5-3-3-3-1-1-1 @55%-63%-70%-77%-85%-93%-101% *Find a new 1 rep!
WOD:
- 3 Rounds:
- 400m Run
- 25 Wall Ball Shots...
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