Thursday WOD -- Fran

Sets of:
21-15-9
Thrusters 95lbs
Pull-ups

thruster demo

Here is a video of what is possible

Wednesday WOD -- AMRAP

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thruster Demo
Power Clean Demo
Sumo Deadlift High-pull (not the best video ever, but you should be able to get the lift)

Post time to comments

Tuesday WOD -- Deadlifts

Deadlift

3-3-3-3-3

Deadlift Instruction 1
Deadlift Instruction 2
Deadlift Instruction 3
Deadlift Instruction 4
Deadlift Instruction 5
Deadlift Instruction 6
Deadlift Instruction 7
Deadlift Instruction 8

Post loads to comments

Warm Up
2 rounds of:
10 push-ups
10 pull-ups
10 squats
10 good mornings

Do two or three warm up sets with lighter weight as you get ready to lift heavier.

Monday WOD -- Barbara

5 rounds for time
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between rounds

Post the time of each round.

Friday -- Rest Day

Get focused on some important rugby action on Friday.

Thursday WOD -- Annie

For time:

50 Double Unders 50 sit ups
40 Double Unders 40 sit ups
30 Double Unders 30 sit ups
20 Double Unders 20 sit ups
10 Double Unders 10 sit ups

Demo

Post time to comments

Wednesday WOD -- Up Down

For time:

10 rounds of

12 pull ups
12 burpees

Post time to comments

Tuesday WOD -- Power Cleans

Power Cleans

1-1-1-1-1-1

Clean Demo

Post Loads to Comments

Monday WOD -- Murphy

For time:

run 1 mile
Do:
100 pull ups
200 push ups
300 squats
run 1 mile

Partition exercises as needed (i.e. 10 pull ups, 20 push ups and 30 squats x 10)

Post time to comments

Friday -- Rest Day

Be at the pitch @ 10:45 on Saturday.

Thursday WOD -- Grace

For time:

30 clean & jerks @ 135lbs

The weight goes from the ground to overhead with arms locked out.

Remember: form is critical. Lower weight if needed.

Clean Demo
Jerk Demo

You may do power cleans and push presses.

Post Time and load to comments.

Wednesday WOD -- Angie

For time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Post time to comments

Tuesday WOD -- Front Squat

Front Squat

3-3-3-3-3

Front Squat Demo

Post loads to comments.

Monday WOD -- Helan

3 rounds for time of:
400m run
21 1.5 pood kettlebell swings (or 55 lb dumbell swing)
12 pull ups

Kettlebell Swing Demo

If you use a dumbell for the swings, grip it hand over hand the long way.

Record time and loads to comments

Friday -- Rest Day

Get ready for the game on Saturday

Thursday WOD -- Push Press

Push Press:

3-3-3-3-3

Push Press Video

Post loads to comments

Wednesday WOD -- Zoooom

Four rounds of:

400m

Rest 2 min. between each round.

Post your time for each 400 to comments.

Tuesday WOD -- Overhead Squat

Overhead Squat 3-3-3-3-3 (five sets of 3 reps)

Video Demo:
Overhead Squat

If you have never performed an overhead squat, go light and focus on good form. Please watch the video for technique.

Post loads to comments.

Monday WOD -- 5@135

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Demo Videos:
Deadlift
Hang Power Clean
Front Squat
Push Jerk

Please post your name and time to comments. If you need to modify the weight, please note.

Friday -- Game Day

Be at the pitch at 2:45 ready to play

Thursday -- Rest for Game!

Get ready for OSU!

Wednesday WOD -- 7-7-7

5 rounds for time:
7 pull ups
7 thrusters 95 lbs.
7 burpees

Example of thruster technique

Post your time to comments.