Workout of the Day (WOD)

Tuesday 8/8/17

Davis squeezing in a workout in Oahu.

Strength:
Ring Dips
5 Sets of 5 Reps (Use the smallest band or add weight so the reps are challenging)

WOD:
20 Minute AMRAP
600m Run
50/25 Push-Ups
50 KB Swings (55/35)

Wow I love this video so much

Monday 8/7/17

Julia and Aleta performing this past weekend at the Alpine Grind CrossFit Competition.

Strength:
Front Squats
6 Sets of 4 Reps @ 70-80% 1RM

WOD:
25 Burpees
25 Pull-Ups
50 Thrusters (Mx 75/55, Rx 95/65 Rx+ 115/75)
25 Pull-Ups
25 Burpees

Friday 8/4/17

Marianne and YoMo Coach Amanda on a hike together.

Did you know yesterday was Tom Brady's 40th Birthday.  A few members in the gym, I won't say names(cough cough Peter, Andrew and Cindy), asked me to do a celebratory WOD in honor of the greatest QB of all time.  So we will do 12 rounds of 12 reps to celebrate the greatest 12..........Here is a cool link on more Tom Brady stories, because I know you care:  Tom Brady is the man

WOD Part A:
6 Rounds
200m Run
12 KB Swing (55/35)
1 Minute Self Timed Rest

Rest 5 Minutes

WOD Part B:
6 Rounds
220/200m Row
12 Shoulder to Overhead (Mx 75/55, Rx 95/65, Rx+ 115/75)
1 Minute Self Timed Rest.

I plan on drinking plenty of HeliYUM beer this weekend :-)