2 WOD’s Today! Enjoy!

AMRAP10
10 Deadlifts (BW)
15 Double Unders

Rest 5 mins. then:

WOD:
3 Rounds for Time of:
15 Power Cleans (135#M/95#W)
15 Burpees

Hey RD, who is that behind you?

Remember no workouts this weekend at DragonFire…..GO GET OUT THERE AND DO SOMETHING! Post what you did and enjoy the holiday weekend!

Sometime when you train enough together then you start looking like each other….LOL!

Lift: 5×5 DL

Wod:

5 rounds: (m:95#, w:65#)

7 Power snatch
7 Snatch balance
7 OHS

Skill set: stretch out and drink protein shakes and get huge

Lift: 25 KB snatches each arm (1.5,1pood)

WOD:
21-15-9
SDLHP (105,75)
Box Jump
Ring Dip

Skill set:
work your set and post

Team WOD#2, H & RD working the bars!

Rest Day…..enjoy!
This coming weekend both Hung and I will be gone. Hung is going to the Oly lifting cert so he can bring us back some more lifting knowledge from Sage Bergner. Please do a wod from the road wod page or pick something challengening and hard to do this weekend! Monday will be back to normal schedule.

SHARING IS CARING!

WOD:
“Daniel”
50 Pull ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull ups

Figured everyone might want to go hard before their rest day and do some running before it rains for the rest of the week….we can do 3 people at a time if 2 people do ring pullups (I will volunteer).

Skill Set:
3 sets of max push ups (chest touches ground whether doing on knees or reg)

OK, now here is a guy (RD’s Hero) who would crush this WOD! This is Speal coming in 1st from his run at Regionals.

Lift: Press- 3 sets of 9 at 75-85% of max

As many rounds as possible in 17 minutes of the following:

5 Pushups (chest to ground)
9 Wall Ball Shots (20/16)
13 KB Swings (1.5,1)

Skill Set:
GHD situps and back extensions- 3 sets of 9 each exercise

Hung showing that he PR’s STANDING UP!

WOD AT 11am

Lift: Snatches- work for really good form on your reps. up to about 90% of your max

WOD:

3 Rounds:

10 OH squat (135,95)

50 double unders

Skill Set: Ring dips 3×10 girls 3×15 guys

Party by HEL celebrating Regional participants and supporters is on tonight at Old Town Pizza at 5201 NE MLK Blvd. Portland. 

See ya all tonight. 

Let’s do Saturday’s workout at 11am.  We are going to do Reg OH squat and Du wod (-: OUCH!

WOD:

6 rounds

5 Kte’s or TTB (toes to bar)

10 power cleans (135,95)

15 ab-mat situps

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