W.O.D. – Workout of the Day

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• We now use SUGARWOD to track our fitness, and compare between two gyms!  CLICK HERE
• BODY COMP body comp analysis is coming to Mission Gorge on October 1st, and

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• We now use SUGARWOD to track our fitness, and compare between two gyms!  CLICK HERE
• BODY COMP body comp analysis is coming to Mission Gorge on October 1st, and

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• We now use SUGARWOD to track our fitness, and compare between two gyms!  CLICK HERE

WODS

Monday September 21

SWOD: Week 1

Tempo Front Squats

5×8 40X0 50% Rest …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• We now use SUGARWOD to track our fitness, and compare between two gyms!  CLICK HERE

Skill(15 min):  Handstand Holds and Walks

WOD

3 Rounds of:

20 Pullups

15 …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD: Baseline Testing

Deadlift: 20 min to find 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 90%, 100%, 105%

resting 2-3mins …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• Please welcome Marion Seeley, Blake Glassman, and Patrick Fuller to the coaching staff!  CLICK HERE to read more about them

WOD

AMRAP 5 min

200m row

10 Ring Dips…

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• Please welcome Marion Seeley, Blake Glassman, and Patrick Fuller to the coaching staff!  CLICK HERE to read more about them

SWOD de-load

Wendler Program Notes:

Determine your “base number”.  …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• Please welcome Marion Seeley, Blake Glassman, and Patrick Fuller to the coaching staff!  CLICK HERE to read more about them

SWOD: Oly Work

1 Clean+1 Front Squat+1 Thruster x …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD

Back Squat Testing: 30 mins to find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

WOD

30 Double Unders (90 singles)

25 Back Squats (95/65)

20 Burpees

15 DB Front Squats (30/20)

10 DB Push Presses (30/20)

3 Rounds for time