Posts Tagged ‘steelcity’

WOD Back Squats and Rowing Fundamentals

admin
Jun 28 |14:59

Dynamic Berenger warmup

SWOD
‘Back Squats’
3-3-3-3

WOD-
1 Min max calorie row
1 Minute Rest
1 Minute Max Burpees
1 Minute Rest
3 Total Rounds.

Great job Val with a average of 21 burpees!!!!

 

May 12 WOD- “Falling Grace”

admin
May 12 |09:34

With Personal Trainer Evan Ferber

warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings
then
“Annie”
50 Double Unders
Situps
40Double Unders
Situps
30Double Unders
Situps
20Double Unders
Situps
10Double Unders
Situps

“Falling Grace”

30 Power Clean and Jerks @ 135/95
2 minutes rest
20 Power Clean and Jerks @ 135/95
2 minutes rest
10 Power Clean and Jerks @ 135/95

Post total time excluding rest.

 

May 5th- Double Unders

admin
May 5 |11:01

May 5 WOD- Double Unders.

Dynamic stability and core warmup.

500m row
150 Double Unders
50 Burpees
50 Wall Ball Shots (20/14)

Trish, amazing job today.

 

MAY 4- Pullups and Deadlifts

admin
May 4 |06:50

May 4 WOD with Personal Trainer Angie.

SWOD- 5-5-5 of Deadlifts

WOD- “Angie”
As many rounds as possible (AMRAP) in 20 minutes.
5 Pullups
10 Pushups
15 Air Squats

Paul, Trish wait to set a new PR with those Deadlifts. Lauri, Excellent pullups.

 

Tuesday April 27th- BURPEES

admin
Apr 27 |06:56

April 27 WOD
Skill- Burpees
 Trainer-Evan Ferber

WOD- Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Great work today Lauri.