3/6/2014 Backsquats…IRON SCAP…Slamballs

Strength Backsquats

4×6 @ 65%

WOD 1

IRON SCAP

WOD 2

20-15-10-5

Slam Balls

Goblet Squats

Overhead Walking Lunges

Pick your Poision 40/30/25/20

3/5/2014 Ladder Work…Row/DL/BEAR

Skill Ladder Work

WOD

1000m Row

15 Romanian Deadlifts X-95/65…75/55

15 Bar over Burpees

10 Bear Complex

500m Row

15 RDL

15 BoB

10 Bear

Romanian Dead Lift Explained.

http://www.allthingsgym.com/mark-rippetoe-explains-the-romanian-deadlift-rdl/

3/4/2014 Birthday WOD for “Shelly”…Backsquats.

Strength Backsquats

5 x 5 @ 70% 1 RM

We will be joining fellow Gritter Cameron Wicker to pay tribute to one of her best friends Shelly.

Friends are hard to come by, Best Friends are Priceless!

“As you’re doing the WOD today, look up to the sky and blow a little kiss to my best friend, Shelly. After a tough, four-year battle, in December she lost her life to colon cancer at age 39. Thursday would have been her 40th birthday and I wanted to do something special to honor her. Today’s workout is based on Shelly and all of our adventures together. Shelly was an All-American swimmer in college; her stroke was the butterfly. When we lived in Seattle, we …would head up to the North Cascades on the weekend and camp and hike and mountain bike. We played on a soccer team together called the Foxx Force and teammates called us the Twin Towers. We even formed the short-lived Lower Queen Anne Running Club, which had three members at its height!  I miss her every day and I predict sweat and tears today.” Cameron

WOD “Speedy Shelly”

40 Wallballs

40 Mountain Climbers (2ct)

40 Flutterkicks (2ct)

40 Bicycles (2ct)

then do the 20’s

This WOD is going to BURN, that pain is called being ALIVE, dont blow it off and don’t take it for granted.

3/2/2014 OPEN 14.1…BackSquats 5×5 @ 70%

Get WARMED UP…It is OPEN 14.1

WOD 10 AMRAP

30 Double Unders

15 Snatches 75/55

***You can do Clean and Press***

If you already did the OPEN WOD complete

WOD 10 EMOM

1 Deadlift

10 Double Unders

***add 1 Rep to Deadlift each Minute***

Deadlifts 100%Bodyweight/70% Scaled

POST WOD Strength

5×5 Backsquats @ 70% 1 RM

2/28/2014 Open 14.1 if you NEED IT…or…Make Up from this week.

If you need to get 14.1 done DO IT!  We will be doing it Monday as a WOD.

OPEN WOD 14.1

10 Min Amrap

30 Double Unders

15 Snatches 75/55…65/45 for +55 Year Olds.

Friday WOD

Make up one fo the WODs this week you missed.  MAKE SURE you get the Backsquat work in that you missed!!!

2/27/2014 Backsquats…15EMOM Clean and Jerk w/ Overhead HOLD!

Strength Backsquats

3 x 3 @ 85%

WOD 15 EMOM

1 Clean and Jerk then Static Overhead Hold 155/95…135/85…115/75

5 Bar over Burpees

For the first 5 mins (:00 to 4:59) you will:

:00-Clean and then Jerk the Bar overhead.

:05 to :15 you will hold barbell overhead super tight core and active shoulders.

Lower bar then

5 Bar over Burpees.  Wait until the top of the min and continue the scenario.

For the next 5 mins (5:00 to 9:59) you will:

5:00 Clean and Jerk

5:05 to 5:20 Hold Overhead

5 Bar over Burpees

For the last 5 mins (10:00 to 14:59) you will:

10:00 Clean and Jerk

10:05 to 10:25 hold overhead.

5 Bar over Burpees

BONUS…at the 14:00 mark you can clean and Jerk and try and hold for the FULL MIN!!!

Have fun with this and GET TIGHT!

Gritter                  #              Reps

Mike K.                 155          15

Carole                  95            14

Erin                      95            13

Brie                      95            12

Brantley               155          11

Kathy                    85           15

Steven                  135         15

Miranda                85            15

Jenny                   85            14

Nat                       135          14

Jacob                    135         10

Scott                     115         15

Christina              75            14

Bre                       75            13

Haley                    75            13

JHyde                   115          13

Eleanor                 75            13

Robbie                  115          12

Clement                115          12

Lane                     115          9

Steve                    115          9

Bryan                   95             15

Phil                       75            14

Royer                   65            14

Melissa                 65            14

Sandy                   55            15

Jon                       55            11

Delta                    35            12

2/26/2014 BEEP TEST…30-20-10 Medball Cleans…

Skill Beep Test

The Beep Test is a 20m Timed Sprint Interval test.  You will sprint 20m in a certain time frame and continue to try and complete the 20m Sprint in an ever decreasing time frame.  ENJOY!!!

WOD 30-20-10

Medball Cleans 30/20/14

Medball Abmat Situps

Medball Side Taps (2ct)

Mountain climbers (2ct)

Core

100 Flutterkicks (2ct)

5 Burpees each time you break

2/25/2014 Backsquats…15AMRAP…DU/DB Snatch/Muscle ups/Chest to Bar

Stength 3 x 4 Backsquats @ 75%

WOD 15 AMRAP

25 Double Unders/3x Singles

10 DB Snatches (Alternate arms each round)

10 Goblet Lunge Steps (any hold)

3 Muscle Ups/6 Chest to Bar Pullups/9 Pullups

60/40…50/35…40/30

CORE

100 Flutterkicks (2ct)

5 Burpees for each Break.

2/24/2014 4x200m Sprints then 3-2-1 Amrap DL/Cluster

Skill 4x200m Sprints

rest EXACTLY 1 min after EACH 200.

Score is total Time.

WOD 3-2-1 AMRAP

3 Min AMRAP

3 Deadlifts

2 Clusters

6 Pushups (make them awesome)

9 Airsquats (dont kid yourself)

REST 1 MIN

2 Min AMRAP

Pick up EACTLY at the rep you finished in the 3 min.

REST 1 MIN

1 Min AMRAP

Pick up EACTLY at the rep you finished in the 2 min.

Score is Rounds + Reps

135/85…115/75…95/65

CLUSTER is a Squat Clean Thruster…OR…Power Clean, Thruster…OR…Power Clean, Front Squat, Push Press…OR…Deadlift, Hang Power Clean, Front Squat, Strict Press…OR…Just do FRAN Already!

2/21/2014 Backsquats…MakeUp…Bench/Run

Strength  Backsquats

5×4 @ 70% 1 RM

WOD 10-1

Bench Press  155/105…135/85

Jumping Lunges (2ct)

200m Sprint

or

Make Up a WOD from THIS WEEK!