May 9, 2014

Posted by in Training | 13 Comments

Smile :) You’re on the cutting edge of creation

The 21 Day Transformation Challenge started last night! (for most of us) Have a terrific experience!

Know that we’re all here to support each other!

OTG Specialty Program

Olympic Lifting Class Every Other Wednesday @ 6:45pm – Sign Up Here

FITNESS

Training:
Brimming
10 Min/EMOM
5-8 KB Swings 2/1.5
5-8 Wall Balls 20/14 – 10’

Rest 2 Min

5 Min/E30O30
1st 30:
10-15 Squats
2nd 30:
10-15 Push Ups

PERFORMANCE

Training:
Brimming
10 Min/EMOM
5-8 KB Swings 2/1.5
5-8 Wall Balls 20/14 – 10’

Rest 2 Min

5 Min/E30O30
1st 30:
10-15 Jumping Squats
2nd 30:
10-15 Clapping Push Ups


Post reps completed and thoughts to comments.

Training Notes:

AEROBIC – Keep output steady for each EMOM and E30O30.

*If you’re cleansing, modify accordingly and be aware of your energy levels.

  1. Tim LaGreca says:

    10 min EMOM: 2 pood/ 20lb; started out doing 7 reps for each, but dropped to 5 reps each about half way through.

    5 min E30O30: 10 jumping squat/ 10 clapping pushups through out.

    Great work 6:15 class!

  2. Felicia R. says:

    wod:
    10min EMOM 35#KB & 12#WB
    :41 (8)
    :41 (8)
    :34 (6)
    :34 (6)
    :35 (6)
    :36 (6)
    :31 (5)
    :31 (5)
    :30 (5)
    :44 (8)
    5min E30O30 air squats and push-ups on bench
    10 reps of each for every rnd
    sq :19 / pu :35
    sq :17 / pu :33
    sq :19 / pu :32
    sq :17 / pu :35
    sq :18 / pu :40
    Great job 5:15!

  3. Heather Berardis says:

    WOD: 10 min: kettlebells 53# 6 rds/35# 4 rounds, 12# wall balls…did 7 reps of each t/o
    Kept a pace of 35-37 sec for each round.
    5 min: 10 reps jumping air squats pace of 17-22 sec
    10 reps push-ups on 24″ box pace of 19-23 sec
    Great job 615! Good luck to all those starting cleanse and kudos to those going thru/having finished!!! U all rock!!!

  4. Michelle "Slick88" says:

    No warm up. Jumped in late. Thanks, Heather…

    10 min:
    1 rd w/35 to warm up
    53lb rest of wod 5-6
    10lb 1 arm WB (keeping off left shoulder) 5-6

    5 min E30on30:
    15 jumping squats
    15 push ups (no clap)

    2nd WOD:
    7 rds
    10 35lb DB snatch 5/s
    10 GHD sit ups
    10 slam balls alt shoulders
    10 DUs
    Fun one :)

  5. WOD: 10mins: 35lb kbs/14lb wb 8/8/7/7/6/5/5/5/5/5
    5mins: 15 air squat/jumping squats each rd/ 10 push up on bench each rd but the last was 9reps.
    Cash out was pretty cool/hilarious:)
    Great job this morning everyone!!
    Good luck this weekend everyone starting the cleanse & keep going strong everyone doing it already:)

  6. Sean Mack says:

    Wod: @80#kb and 30# wall ball
    5x8reps each
    4×5 reps each
    And 1×8 each

    All jumps squats 15
    All clapping push ups 10

  7. norman gordon says:

    nice wod nice cash out, great 330 class wallk balls felt good did Russian kbs. Always a good time with Paul G. nice posedown.

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