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Tuesday: August 9, 2011

by | Aug 8, 2011 | Workout of the Day | 7 comments

“No matter what accomplishments you make, somebody helps you.” — Wilma Rudolph

5:30 crew pushing through kbs'

WOD

1.  Snatch – 3 reps x 5 sets, rest 2:00

2a.  (Weighted) Ring Dips – 5 reps x 5 sets, rest 90 seconds

2b.  Max Standing Box Jumps – 1 rep x 5 attempts, rest 90 seconds

Coach’s notes:  Post the load for sets of snatch in A.  In 2a increase load per set if you achieve 5 reps- note 2 second pause at top.  In 2b increase height of box each set but start from standing only, no run.  Post all results to comments. Alternate between 2a & 2b. Pullup Clinic Wednesday night. Sign up online to reserve your spot! Remember- come for the 90 minute clinic or arrive/leave when you need to. 

Endurance WOD
Run 1 mile
Row 2k
Run 1 mile
Coach’s notes: Scale as needed.

7 Comments

  1. Edwina StPierre on August 8, 2011 at 8:19 PM

    What is the endurance workout for tuesday and where?

  2. Michelle Smith on August 8, 2011 at 10:50 PM

    Was wondering the same thing..I did the endurance WOD last week for the first time and was going to keep it going, while it still fits in my schedule, liked it (when it was over).

  3. pstraw on August 9, 2011 at 6:56 AM

    AWESOME JOB to the 6am endurance class!! way to push through to the end!

    • jhobgood on August 9, 2011 at 7:45 AM

      Thanks for the challenge and coaching!

    • BDub on August 9, 2011 at 12:18 PM

      Thanks for the great WOD and motivation Paula! It was a challenge but definitely worth every minute of it! We are loving the Endurance classes!!

      • pstraw on August 9, 2011 at 3:58 PM

        thanks guys! y’all make the coaching fun and so worth it! 🙂

  4. Karen Jones on August 9, 2011 at 4:59 PM

    Good job 6am! Great to show up and work on skills! Thanks for working out with me Coach Richie! OUCH….anybody elses calves hurt?