WOD – July 21, 2015

Our next in-gym competition is scheduled to be in early August  (Saturday, 8/1) and will be followed by a gym party.  More details to come.  Mark your calendars in the meantime!

 

On-ramp starts Monday, 7/27.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review turkish get-ups

then,

4 x 4 turkish get-ups (2 per arm alternating) – rest 1 minute between sets

  • These are NOT done for speed or time.  Be deliberate and focused in your movement. You will do 4 TGUs (one right after the other), then rest for a full minute before beginning subsequent sets of 4
  • Go as heavy as possible with excellent movement quality

then,

Review thrusters

 

 

Training:

1.  Death by thrusters (95/65)

  • 1st min = 1 rep
  • 2nd min = 2 reps
  • 3rd min = 3 reps
  • etc, increasing each min until unable to complete the required reps within the min

rest time it took you to do “death by thrusters” then,

2.  7 x 10m shuttle sprints (touch the line) EMOM x 10 min

  • try to keep your sprint times the same throughout the entire 10 min!

Post “death by” score and average 70m sprint times to comments.

 

Scaling Options:

Thrusters

  • Scale to a weight that you can ordinarily do 15-20 reps unbroken (think weight used for “Fran”)

Shuttle sprints

  • sub 100m row

Optional accessory

10 ring dips x 3 sets

 

371 Thoughts on “WOD – July 21, 2015

  1. Keith on July 21, 2015 at 7:17 am said:

    8 + 4 last time 7 + 4 at 85

    38 seconds

  2. Mike C on July 21, 2015 at 8:06 am said:

    12+4 RX
    25 second runs

  3. Tom K on July 21, 2015 at 8:27 am said:

    8 + 4 Rx

    28 sec runs

  4. Lindsey G on July 21, 2015 at 10:13 am said:

    10+9 (45#), 28 sec runs

  5. Leanne on July 21, 2015 at 2:33 pm said:

    9+9 RX. My wrists couldn’t handle anymore.

    Between 27-29 seconds for runs

  6. Kevin on July 21, 2015 at 7:14 pm said:

    11+7 RX. Rowed 100m/10 min emom.

  7. Nate on July 21, 2015 at 8:41 pm said:

    10+8 65#

    25-26s

    Much better than last night

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