Workout of the Day - May 2017 Archive

5/31/17

Strength: Single Leg Deadlift 3-4 Sets of 8/leg

Open WOD 15.5

27-21-15-9:
Row (Calories)
Thrusters (95/65)

5/30/17

Strength: 20 Rep Back Squat/Press @ 65% of 1RM

Max Effort:
3200 M Row

5/29/17

Memorial Day MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- With a weighted vest (20/14) - 

5/27/17

Strength: Make-up Day

PAUL

5 RFT:

50 DUs

35 Knees to Elbows

20-yd Overhead Walk (185/135)

5/26/17

Strength: 20 Rep Front Squat/Bench Press at 60% of 1RM

30-20-10 Reps for time:
DB Thrusters (35/25)
GHD Sit-ups

5/25/17

Strength: Mobility/Skill Work

Regional Event 1 

For Time:
1200 M Run
12 Rounds of:
4 Strict HSPU
8 Chest to Bar pull-ups
12 Squats
(wear vest 20/14)

5/24/17

Strength: Single Leg Deadlift (3-4 Sets of 8)

"Isabel"

30 Reps for Time:
Snatch (135/95)

5/23/17

Strength: 3 RM Hang Power Snatch/Hang Snatch

4 RFT:
15 Box Jumps (36/30)
400 M Run

5/22/17

Strength: 20 Rep Back Squat/Press @60% of 1RM

Regional Event 3
For time:
100-ft. DB OHWL (80/55)
100 double-unders
50 Wall Ball (30/20)
10 rope climbs
50 Wall Ball
100 double-unders
100-ft. DB OHWL

5/20/17

Strength: Make-up Day

"Jackie"
For Time:
1000 M Row
50 Thrusters (45/35)
30 Pullups 

5/19/17

Strength: 20 Rep Front Squat and Press @ 50% of 1RM

2017 REGIONAL EVENTS - Event 2
21-15-9:
DB Snatches (80/55)
Ring Dips

5/18/17

Strength: 3-4 Sets of 8 Single Leg DL

"Jerkless Grace"

30 Power Cleans (135/95)

5/17/17

Strength: 3 RM Hang Power Snatch/Hang Snatch

"Cindy"
20 Minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Squats

5/16/17

Strength: 20 Rep Back Squat and Bench Press @50% of 1RM

For Time:
400 M Run/1:00 Rest
800 M Run/2:00 Rest
1200 M Run/3:00 Rest
1600 M Run

5/15/17

For Time:

100-Yard Sled Push

100-Yard Sled Pull

100-Yard DB Farmer's Carry

100-Yard Slosh Pipe Walking Lunge

100-Yard OH Carry

3 Rope Climbs

1:00 Battle Rope

3 Tire Flips

15/12 Calories Assault Bike

1:00 Bent Arm Hang

5/13/17

Strength: Make-up Day

10 RFT:

10 Alt DB Snatch (50/35)

10 KB Swings (70/53)

20 DUs

5/12/17

Strength: 1 RM Push Press

5 Three Minute Rounds of:
10 Front Squat (185/135)
10 Box Jumps (36/30)
Row for Max Calories
- Rest 3 minutes between rounds - 

5/11/17

OPEN WOD 16.1
20 Min AMRAP:
25ft OHWL (95/65) (45/35)
8 Burpees
25ft OHWL
8 C2B Pullups

5/10/17

Shoulder Health Program: DB High Pull/Dips

Strength: 1 RM Hang Power Clean

Ian 17.1 Prediction

10 Minute AMRAP:
10 DB Power Cleans (50/35)
8 Toes to Bar
6 Deadlift (235/155)

5/9/17

Shoulder Health Program: Windmill/Farmer's Carry

Strength: 4 Sets of 8 Split Squats

"GRACE"
30 Reps for Time
Clean & Jerk (135/95)

5/8/17

Strength: 1 RM Overhead Squats

3 RFT:
400 M Run
then 2 rounds of
10 Pushups
25 Squats
15 GHD Situps

5/6/17

CHRIS KYLE

3 RFT:

40 KB Swings (53/35)

40 Box Jumps (24/20)

40 Thrusters (65/45)

40 Elevated Pushups (24/20)

5/5/17

Partner WOD 

5 RFT:

Partners Both Complete: 80 Double Unders

Divide as Needed:

80 DB Step-Ups (30/15)

83 Calorie Row

Partners Both Complete: 17 Bicep Curls (30/15)

5/4/17

Strength: Mobility/Skill Work

ONLINE QUALIFIER
For Time (20 Minute Time Cap):
100 DB Snatches (50/35)
80 Calorie Row
60 Burpees
40 Muscle Ups

5/3/17

5 RFT:
800 M Run
25 OHS (75/55)
25 SDLHP (75/55)

5/2/17

Running Time Trial Make-up Day:

1600 
or
400
or 
800

21-15-9
Shoulder to Overhead (135/95)
Chest to Bar Pullups

5/1/17

Strength: Split Squats 4x8

10 Minute AMRAP:
3 Power Cleans (135/95)
6 Hand Release Push-ups
9 KB Swings (53/35)

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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