Last week’s Locker WOD. WINNER: Dan Hawkey!
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Summer is coming and many of you are thinking about starting to lose weight for those pool side parties. But how do you keep it off once you get there? Read this quick post from Examine.com.
What factors determine weight-loss maintenance?
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 Warm Up Break a sweat by Running, Biking, Rowing or skipping Rope Then 3 Rounds 10 Pushups 10 Situps 30 Double Unders Strength 5 Rounds of 3x Overhead Squat WOD Alpine - 6 Rounds 90 seconds 1 Arm GHD Bench Press @ 20% Bench 3 Minute Rest Cool Down 2 minutes Yoga - Cobra Position 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10-1 Shoulder Press GHD Sit Ups  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds - casual pace 10 Air Squats 10 GHD Hip Extension 10 Cal Row Power 5 Rounds of 3x Back Squat WOD Death by GHD Hamstring Curl x2 1 Rep in the first minute 2 reps in the second minute 3 reps in the third minute continue increasing by 1 rep each minute until you cannot get the given reps done in the given minute Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 500 Meter Row 25 Sit Ups  Do you ever feel like you just don't have any fun choices while following a nutritional protocol? Like there is nothing fun for you to eat? Try this delicious AIP treat from Amy Meyers.
Banana Cream Pie Parfaits  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds 7 shoulder press front and back 7 PVC Pass Through 7 Pushups Strength 5 sets of 3x Overhead Squat increase weight each set This is a test. Keep track of scores and scaling for future reference! WOD Rory - 8 Rounds 10 seconds bare bar Shoulder Press 20 seconds rest 10 seconds Pushups 20 seconds rest 10 seconds Ring Dips 20 seconds rest Cool Down upper back and trap stretches 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run   Warm Up 1000M Row then Burgener warm up - Snatch Power 5 Sets 3x Hang Squat Clean - increase weight each round WOD 10 - 1 Deadlift 1 handed KB / Dumbbell Snatch @ 20% max each side Cool Down Low Back 4 Stretches 3 sets 15x reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 10 Burpees 20 Air Squats  3/28
10 - 1 Deadlift 1 handed KB / Dumbbell Snatch @ 20% max each side 3/29 Rory 10 seconds Bare bar Shoulder Press 20 seconds rest 10 seconds Pushups 20 seconds rest 10 seconds Ring Dips 20 seconds rest Scores Uncontested 3/30 Death by GHD Hamstring Curl 3/31 Alpine - 6 Rounds 90 seconds 1 Arm GHD Bench Press @ 20% Bench 3 Minute Rest 4/1 Double Murph 1 mile run 100 Pullups 200 Pushups 300 Air Squats 1 mile run 300 Air Squats 200 Pushups 100 Pullups 1 mile run 4/2 Max Bench Press @ least 7 reps over 90% Then 2 min max GHD Hip Extension Compare to 9/18/20 4/3 Baby Tupac Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute Couldn't find records so . . . Scores uncontested Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.  Warm Up
500M Row - brisk 1 mile bike then 4 Rounds - work up to workout weights and heights 5 Box Jumps 5 Sumo Deadlift High Pull 5 Thruster This is a test, keep track of your scores and scaling for future reference. WOD Wood 5 Rounds for time of: Run 400 meters 10 Burpee Box Jump, 24 / 20“ box 95 / 65 pound Sumo Deadlift High Pull, 10 reps 95 / 65 pound Thruster, 10 reps Rest 1 minute Men’s: 22:33 Blood Women’s: 23:19 Tara G. Compare to 8/14/20 Cool Down 10 minute stretches Hamstrings and Hip flexors 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 500 Meter Row 10 Russian Twist (2 count)  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds 10 Air Squats 10 Box Jumps 7 Toes-to-Bar WOD Open 21.3 Time cap: 15 min. 15 front squats 95 / 65 30 toes-to-bars 15 thrusters 95 / 65 Rest 1 min. 15 front squats 95 / 65 30 chest-to-bar pull-ups 15 thrusters 95 / 65 Rest 1 min. 15 front squats 95 / 65 30 bar muscle-ups 15 thrusters 95 / 65 Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 min. Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Airdyne Warm Up 3 Rounds 2 min Bike, Row, Run or Skip Rope 10 reps shoulder press front and back 10Pushups 10 Air Squats 10 Situps then Power 5 Sets of 4x Jerk increase weight each round Maintaining Intensity through lower reps each round. WOD 21 - 15 - 9 Alligator Roll Turkish Get-up Bench Press @ youtu.be/fxfhQMbATCw55% Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 30 GHD Sit Ups 500 Meter Row 30 GHD Raise  |