8/6/13 WOD

Today was a little crazy and a lot of people confused about which group they fit into. In the long run this style of programming will help everyone to improve, just give it some time and in the mean time work on your weaknesses!
“If you do what you’ve always done, you’ll get what you’ve always gotten.”
-Tony Robbins


A. 3 Rounds (not for time)

10 Wall Squats- hands above head grab your thumb, toes as close to wall as possible, vertical torso, full depth.

1 min Front Bridge

30 Side bridge w/ hip dip

B. 5 x 3 Back Squat- build to heaviest possible with full depth; rest as needed.

C. 3 x 12 1-arm KB/DB Row- heaviest possible. (12R/12L); rest 60 sec b/t sets.

D. 3 Rounds For Time:

Run 800m

40 Back Ext

40 Sit-ups

*notes- record heaviest squat, take 3-5 min and foam roll.


A. 5 x 3 Power cleans- start light and build to heaviest in 5 sets, 5lbs heavier then last week.

B. 1 x 5 Deadlift- add 5-10lbs from last week.

C. 5 Rounds for total time (of runs) and reps:

Run 400 m

ME UB Bar Muscle-ups

*rest 2 min b/t rounds.

**notes- immediately after run no rest jump up on bar and perform as many reps unbroken as possible. If you are only able to manage one or two bar muscle-ups continue with Chest to bar pull-ups. Take 3-5 min and foam roll.

Posted on: August 5, 2013admin

3 thoughts on “8/6/13 WOD

  1. I’ve talked to a lot of people and overheard plenty of conversations. Some welcome it, many are confused, and maybe others simply are too comfortable being where they are. I suggest everyone takes it “personally”… Literally! Only you know where your strengths and weaknesses are and you need to take a long hard look at your skill level and your goals. If you truly evaluate yourself (be honest), I think you will know where to go and embrace it to become a better athlete and accomplish your goals. I’ve chosen my group and I’m excited for the new programming. Thanks Lindsay… for pushing us to be BETTER, not adequate!

  2. I appreciate all the time and effort Lindsay puts into making everyone better and having groups that they can feel comfortable in.

  3. I felt like the 9 and 10 am functional groups today worked super hard. I think they got a lot of individual attention and improved in just one day. Sometimes we like being in our comfort zone and don’t want to be pushed. It doesn’t matter what level you are in, any of the workouts will kick your butt IF you put the intensity that is needed. We even had a puker at the 9am functional time!! I won’t name and names, but you all know her!!!

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