Wednesday Workout: Barbell Fun, Run, Jump

IMG_4645

WOD

Level 1

AMRAP 18:

  • Front Squat (65/35) x 25
  • Run x 400m
  • Hang Power Clean (65/35) x 20
  • Jump Rope Single x 200
  • Shoulder to Overhead (65/35) x 15
  • Run x 400m

Level 2

AMRAP 18:

  • Overhead Squat (95/65) x 25
  • Run x 400m
  • Hang Power Clean (95/65) x 20
  • Double Under x 100
  • Shoulder to Overhead (95/65) x 15
  • Run x 400m

Notes: Pace yourself on the run and double unders, and break up the barbell movements as needed.

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

10 Comments on “Wednesday Workout: Barbell Fun, Run, Jump

  1. 1+25OHS+56DUs (only 2min left so did DUs after OHS instead of going for the run for round 2)

  2. 1 + 28; OHS and DU is high in the running for my least favorite combo of movements

  3. 1+ up through 100 single unders (didn’t feel like doing math) – subbed 500m rows for the runs.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s