517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday September 19- Friday September 23, 2016

monday

we all know how fun Monday was 😂

Tuesday

press 5/3/1+

“Welbourn”

9/6/3 deadlifts and strict Pullups

3/2/1 resisted sprints

Wednesday

10 mins to true bear complex max load

2 min rest

OT:30 X 8:00 UB bear

OT 3:00  X 5

300 m run

6 snatch or CJ

 

Thursday

deadlift 5/3/1+

AMRAP 10

7 DB squat cleans

21 dubs

Friday

15 mins to max snatch

15 mins to max CJ

2 rounds for time

400m sled drag + KB farmer carry

25 burpees for each time kbs are set down

 

Monday September 12- Friday September 16,2016

Monday
Squat
3/3/ max reps
@ 70/80/90%

“BBT”

EMOM for as long as possible
7 Thrusters
7 Pull ups
7 Burpees

Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Tuesday
Press
3/3/ max reps
@70/80/90%

3 RFT
3 jerks
4 front squats
5 power cleans
30 push-ups
40 air squats
50 AMSU
Wednesday
OT:30 x10mins
Hang snatch+ snatch+ OHS @70% of max snatch
OT:30 x10 mins
Hang clean + clean + front squat @70% of max clean

5 rounds
Max reps bench press
500m row

Thursday
Deadlift 3/3/max reps
@70/80/90%

5 rounds for time
10 power cleans
10 bar burpees

Friday
Snatch pull+ hang snatch+ btn snatch push press + snatch balance to heaviest in 12 mins

5 RFT
10 deads
30 dubs

 

Saturday September 10, 2016

Part of today’s smashtime Saturday will be a team variation of our Dennis Rodeman remembrance WOD.
“Rodeman”
100 back squats for time.
Break as often as you need, but, complete the following every time you break:
9 DB bench press
9 box jumps
15 calorie row

One day Dennis joked with me about his legs, after brainstorming some ideas, we decided to “do” 100 back squats at 250 pounds. Our goal was 10 sets of 10 with minimal rest (only while the other worked) . Quickly became sets of 8 then 5 then 3. You get the point. Another time he came in and saw me trying “box jumps” I’m the corner, only we didn’t have plyo boxes at the Y, so I had one of those “step aerobic” steps stacked on like 30 risers. He was intrigued to say the least, and immediately showed off his jumping skills. He was also very strong on the bench, the DB bench was one of our faves.
Dennis passed on September 9, 2015 (9/9/15)
Modify as needed, use a rack if you need to, just make sure you:
1. Give it your all
2. Smile as often as possible
That’s how I remember him.