WOD Wed. May 30

May 29th, 2012

Basics Skillwork: Dips / Squats –> One-legged Squats
Level 1/2 Strength: Deadlift 1×10 @ 50-60% / 1×8 @ 60-65% / 3-3-3+
Level 1/2 Endurance: Run 400m at a casual pace / Then run 6 x 50m sprints. Try to improve time on each sprint.

WOD (For time do the following:)
Level 2
30 Clapping push-ups
30 Front Squats 95# / 65#
30 Ring Dips
30 One-legged alternating squats w/ 30#/20# dumbbell
30 HSPU (Use 2 45# plates to create raised platform for hands. Head to floor between plates)
30 Wall Balls 20#/14#

Level 1
30 Push-ups
30 Squats
30 Ring dips
30 One-legged alternating squats
30 Wall Balls 20#/14#

30 Push-ups
30 Squats
30 Triangle Push-ups
30 Lunges
30 HSPU (Progression)
30 Squats

NOTE: Our Honored Prairie delivery this month will be on Friday, June 15th. Last day to order will be Monday, June 11th.


We are adding new class times as of June 1st. Please review the new class schedule. With the new schedule and our getting busier we will need to be more formal as to our classes. We ask that you arrive on time for each class. We will be doing group warm-ups from now on versus doing them on your own. If you arrive early for a class we ask that you stay out of the main gym area until your class time. If you want to start doing an additional warm-up on your own, then we ask that you do so in our lounge/entry area.

Law of Burpees: 5 minute grace period, after that for every minute your late = 10 burpees. For this week and next we’ll just give warnings, but then…