5-10-2010 Gym WOD's

AnneMarie's House WOD:
Thanks for coming out today: Janet, Lily & AnneMarie

2-Rounds: Do as many reps as possible for the duration of the rower.
Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)


KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right
(20-30lbs., Women 10-20lbs)


Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)




3:00pm Warehouse WOD:
Thanks for coming out today: Dino, Jeremy R., Lily, Cordula, Angie

Strength WOD:
Practice Snatch 5 x 3
Snatch Pulls 5 x 6
Back Squat 3 x 20 @ 50% 1RM
GHD Hypers 3 x 12
GHD Weighted Sit Ups 3 x 12


4:00pm EA Youth Club Warehouse WOD:
Thanks for coming out today: Darian, Drew, Max, Jake, Cameron & Emilio

Strength WOD:

Overhead Squat 5 x 5 

GHD Hypers 3 x 12

GHD Weighted Sit Ups 3 x 12

WOD:

2-Rounds: Do as many reps as possible for the duration of the rower.

Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)

KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right 

(20-30lbs., Women 10-20lbs)

Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)

6:00pm Warehouse WOD:

Thanks for coming out today:  AnneMarie & James

Strength WOD:

Back Squat 10, 8, 6, 4

Conventional Deadlift 10, 8, 6, 4

GHD Hypers 3 x 12

GHD Weighted Sit Ups 3 x 12

WOD:

2-Rounds: Do as many reps as possible for the duration of the rower.

Row 500 m. (Rower sets the time for each exercise)

Front Squats (Men 95lbs., Women 45lbs.)

KB Sinlge Arm Shoulder Press Round 1-Left, Round 2-Right 

(20-30lbs., Women 10-20lbs)

Alternating Lunges

KB 2-Hand Swings (Men 40-50lbs., Women 25-40lbs)