Posts Tagged ‘deadlift’

Today we will go Silverback Strong.  Week two of three of going all out and seems like Wednesday the middle day of the middle week should be memorable so we will be doing a WOD that rhymes with “Fran”.

KB Snatch Test

Sandbag Squats

Push Ups and Pull Ups

OH MY!

Melissa and a little warming up with the rope.

Drew working hard for fifty.

Put down the kettlebell and grab the sandbag for another 50!

Go to our Facebook page to hear Tara's comment of the day on this photo.

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We have blasted the hips and legs the last couple of days so now is great time to hit everything that isn’t hamburger.  Time for a Silverback Strength day.

Sarah working kettlebells like an "old school" Russian at See-Saw Presses.

Dick tackles the "one arm floor press" and discovers just how many stabilizing muscles are involved.

Alice gets near parallel in her rope rows.

WARM UP: Med-ball Toss

BUY IN: Partner 2000 x 250 Row

STRENGTH: Front Squat

5 x 5 70% 1RM

WOD:

Deadlift x 21 + Squats x 50 + Push Press x 21

Deadlift x 15 + Squats x 50 + Push Press x 15

Deadlift x 09 + Squats x 50 + Push Press x 09

CASH OUT:

WARM UP: Ultimate Stretch

BUY IN: Lil Cindy

5 minutes

5 x Pull Ups

10 x Push Ups

15 x  Squat

STRENGTH;  Shoulder Press  5×5

WOD:  “JOSH”

21 x Overhead squats with 95 pounds
42 x Pull-ups
15 x Overhead squats
30 x Pull-ups
9 x Overhead squats
18 x Pull-ups

CASH OUT:

SATURDAY MORNING WORKOUT:  We will be supporting the Grand Opening of Fleet Feet this Saturday morning by holding our 9am workout at their new location on the NW corner of Champions Forest Dr. and Louetta (the old Hollywood Video).  The General Manager and fellow Silverback, Dan is challenging their customers to train with us.  So come on out and up your game with a little friendly competition and comaraderie.

Judi leads the Sit Up crew on one of 10 sets.

Jim flying high on the 24 in box

Tanya finishing strong!

SATURDAY EVENING WORKOUT:  POKER NIGHT! 

Poker Night: Greg and Tiffany have offered to host a poker night at their house.  Here’s the scoop.
Saturday, June 11, 2011
7:00 pm Things to Bring If you have them:Poker Chips
Decks of Cards
Cash ($20 Buy-In)
Whatever you are drinking (BYOB)
Food of some sort, preferably the finger variety(not mandatory) (some sort of main dish will be served, probably brisket or similar)
Chairs (Lawn or Fold-Out)RSVP is not mandatory, but would be appreciated for planning purposes.  RSVP can be sent to tgr1113@sbcglobal.net

WARM UP:  Down and Back (Partner)

CASH IN:  

STRENGTH: Jerk: New 1RM

WOD:
For time.

Ground to Overhead 10, 9, 8, 7…..1

Push Ups 1, 2, 3, 4, …….10

CASH OUT:  Partner med ball sit ups 4:00

WARM UP:  Zoo Crawl x 2

CASH IN:  

5 x Wall Squat
10 x Squat
5 x Goblet Squat @ 35# or 25#

STRENGTH:

WOD: 

A1: 8x Push Press @ 50% + 2 min Tabata  Jump Rope

A2: Rest

Four Rounds

5 minute transition

A1: 8x Front Squat @ 135# + Tabata Row
P2: Rest
Four Rounds 

CASH OUT:  Pull Up Ladder 1-6 x 2