04/25/11 WOD

That cute little Easter Bunny has been sitting there starring at me all weekend!  I can’t take it anymore, lets workout!

WOD

3 Rounds for time of:

40 Push Press- 65m/45w

30 Squats

20 Ring Dips

10 Double Unders

 

STRENGTH

We will be going back to the 3 days/week (Mon, Wed, Fri) supplemented strength program.  We have had some really good results from the old model of 3 days/week, so I want to go back to it and just add a few new things to it.   Remember I don’t always recommend that you do both especially after a WOD.  If time allows you to do it, I recommend strength in the morning and WOD’s at night.  If you don’t want to live in a gym all the time then come early and do the strength before.  The biggest thing is listen to your body, more is not better.  If you are feeling run down, weak, always tired and normal weight feels heavy you are over-training!  Be smart about it everyone is on different levels, make sure you pay attention to your nutrition, drink plenty of fluids and rest when your feeling over run.  The schedule will go as follows;

Monday- Max Effort Upper Body

Wednesday- Max Effort Lower Body

Friday- Dynamic Effort Upper/Lower Body

The max effort days may change from week to week but that is the method to the madness.  If you have any questions please be sure to ask.  Post to comments your questions or concerns.

1.  Bench Press (% of 1RM)- 65/5, 75/5, 80/3, 82/3, 82/3; rest 2 min b/t sets

2.  Barbell Push-ups (wearing weighted vest)- 2 x Max Reps; 1 min rest b/t sets

3a. Barbell Rows- 3 sets of 8-12 reps; superset w/

3b. Seated DB ‘power cleans’- 3 sets of 8-12 reps; rest 2 min

 

Posted on: April 24, 2011admin

5 thoughts on “04/25/11 WOD

  1. Lindsay,

    How was that chocolate bunny? I have some bright pink marshmallow peeps that have been taunting me all weekend. I’ll bring them in to share … that way we all get some pink sugar and and then they are gone, gone gone.

  2. Hey, I submitted my results for last weeks open and it isn’t validated. Any ideas on how to get it showing up or am I out of luck.
    Thanks

  3. I’m thinking about doing this last open WOD tomorrow morning will anyone be there to judge between 630 and 830? I don’t want to have to think about those thrusters all week. I hate thrusters!

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