Wednesday May 17th, 2017
Strength 3 sets: 10/10 One Armed DB/KB Floor Press 10/10 Bent DB/KB Over Rows 30-40 Russian Twists w/ Plate Conditioning Reps of 21-18-15-12-9 for time: Wall Balls (30#/20#) Atomic Sit-ups (25#/15#)
May 2017
Tuesday May 16th, 2017
Endurance 3 x 500m Row w/ 3 minute rest between each. 1st interval @ low stoke/minute rate (20-24 s/m) 2nd interval @ medium rate (24-28 s/m) 3rd interval @ high rate (30+ s/m) Goal is negative splits, improving time ~2 seconds each interval. Conditioning 6 rounds for time: 25 Double Unders (scale 50 Single Unders) 5 …
Monday May 15th, 2017
Strength Deadlift 4-4-4-4-4-4 Build in weight, finishing with heaviest set of four without sacrificing technique. Conditioning Reps of 21-15-9 for time: Overhead Squats (115#/83#) Box Jumps (24″/20″) Run 400m
Saturday May 13th, 2017
Partner WOD With a partner, complete the following for time: 200 Kb Swings (60#/44#) 200 Burpees over PVC *Every 2 minutes complete 12 partner Wall Balls – 6 each partner (30#/20#)
Friday May 12th, 2017
Strength 21×1 Tempo Front Squat Set 1 – 8 @ 50% 1RM Set 2 – 5 @ 60% Set 3 – 3 @ 70% Set 4 – 3 @ 75% Set 5 – 3 @ 80% Focus on driving up from static position. Conditioning 20 minute AMRAP: A. Complete “DT” 5 rounds of: 12 Deadlifts (155#/103#) …
Wednesday May 10th, 2017
Conditioning Partner Workout – 20 minute AMRAP: 250m/200m Row 25′ Front Rack DB Walking Lunge (2 x 50#/35#) 15 Toes-2-Bar 25′ Front Rack DB Walking Lunges Partners alternate entire rounds. If you do not have a partner, rest 1:1 Cash-Out 4 sets – Not for time: Max Effort Strict Pull-ups 1:00 Plank Hold
Tuesday May 9th, 2017
Strength Hang Power Clean x 9 -9 -9 – 7 -7 -7 – 5-5-5 Build in weight following the rep scheme above. These are touch-n-go reps, hanging on to the bar for all reps in each set. A good starting spot would be ~50% of max power clean, adding ~5% each set. An example with …
Monday May 8th, 2017
Strength Back Squat 3-3-3-3-3 •Start at 65% of 1RM and build to heaviest set of three. Conditioning 4 rounds for time: 75 Double Unders 25 Wall Balls (30#/20#)
Saturday May 6th, 2017
Partner WOD A. 12 minute AMRAP: 10 Handstand Push-ups/Dumbbell Push Press 10 Deadlifts (225#/153#) -Rest 5 minute- B. 12 minute AMRAP: Max Calorie Row *For both AMRAPs, only one person is working while the other rests. For part A, partners will alternate complete rounds. For part B, partners may switch out whenever, and how ever many …
May 2017 Athlete of the Month: Matt McClane
Congratulations to Matt McClane, our May 2017 Athlete of the Month. Matt has been at C3 for just over a year now, but it seems like he has been here forever (I mean that in a good way!). In his time here, Matt has become a fantastic ambassador for us, always introducing himself to new members …