Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929





Saturday 05-27-2017 "Hero Paul"


Metcon for SATURDAY!!!!!

Hero Paul
5 Rounds for Time of:
5- Double Unders
35 Knee to Elbows
Overhead walk, 185/155, 20 yd


Cash Out:
100 Jumping Jacks

FRIDAY 05-26-2017 "Team America" "

Some of you are ending your challenge today.  If so you would need to come to 6:30am class and see Sunny or 9am 12 or 12;30pm class and see Lou.  You all have your old photos on your own phones and  your measurements to bring in.  If you are ending your challenge Monday I will be at the gym at 8am setting up for the WOD and BBQ.

** There will be NO OPEN gym at 1:30pm today. However, Jack will be in the gym at 3pm till 6pm for OPEN GYM during those times.



Normal hours on Saturday!


Monday 9am-11am WOD 11am-1pm BBQ Bring a dish to share that will feed 5ppl.  Thanks


Spending 20 minutes
Strength: 
Wendler Push Press Deload week
5x40% 5x50% 5x60%

Back Squat 20 rep series
If you are on track you are Minis 30lbs off your 5 rep max
If you missed a lift you are to repeat that weight till you hit all 20reps w/o setting the bar down.


Metcon:

" Team America" Outlaw July 4th
"In teams of two complete
100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches 155/105lbs
30 T2B
50 Burpees
100 Partner Wall Balls 20/14lbs

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots

Cash Out:
1 Mile WALK

05-25-2017


MOBILITY:
Coach led mobility for 15-20 minutes


Metcon:
12 Minute AMRAP
Handstand Walk, 10m
12 Pistols





05-24-2017

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD



Strength:
Wendler Week 4 Push Press
5 reps @ 40%
5 reps @ 50%
5+ reps @ 60%


Metcon:
50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 135/95 50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 95/65 50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 65/45 25 min time cap

05-23-2017 "Open 15.4"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD


Strength:
back Squat 20 rep series
if on track you will minus 35Lbs off your 5 rep max
if you missed your last 20 rep you are to repeat that weight.

Metcon:

Amrap 8 mins
3 Handstand Push-ups
3 Cleans, 185/125lbs
6 Handstand Push-ups
3 Cleans, 185/125lbs
9 Handstand Push-ups
3 Cleans, 185/125lbs

HSPU go up by 3 reps each round
Cleans stay the same 3 reps


Cashout:
3 rounds 
20 walking lunges
10 Burpees






05-22-2017 "2013 LuRong WOD 1"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD

Warm-up:
Jumping Jack x25 Clap behind yourself and overhead
Jumping Jacks - Hands go Forawrd and Back
Long Lunge w/ Elbow to ankle turn over to knee in front look backwards point backwardsswitch legs x10
Legs Wide, Tight tummy, Bend over and move arms like a speed skater
Wide leg Push up (Hands on ground and walk them forward and Push up walk them back in and hold)
Arm circles small and then med. then big and slow then switch directions
Both Palms to sky then rotate your right palm down and switch x10



Wendler Week 4 Deload 
Push Press
1x5 @ 40%
1x5 @ 50%
1x5+ @ 60%

Metcon: (Triplet tester 2013 LuRong Challenge WOD)

21-18-15-12-9-6-3 Reps for time of:
Wall Balls, 20/14lbs
Deadlift, 115/75lbs
Box Jumps, 24/20"

WB:
M-20/20/12
W: 14/14/8

DL:
M- 115/105/85
W- 75/65/55

BJ:
M- 24/20/16
W- 20/16/12

18: Minute Time Cap. Add 1 second for every rep not completed


Cash OUT:
200 Meter farmer carry with 20lbs each hand
5 Manmakers
100 meter farmer carry
3 Manmakers
50 meter farmer carry
1 Manmaker





05-20-2017 "Hero McGhee"

AMRAP 30 minutes
5 Deadlift 275/185lbs
13 Push-ups
9 Box Jumps 24/20"



Cash-out:
400m run
10 Lunges
2 rounds

05-19-2017

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD


Open Gym today during all class times.  Please use your time well.  Make up a WOD that you missed or a Strength.


Warm-up:
Pick two things that you need to work on
EMOM for 6 minutes
Alternate


Strength:
Wendler Week 3 Push-Press

5x 75% 3x85% 1 PLUS x95%

Metcon:
Roll Dice and do work, AMRAP 15 Minutes
1 Roll Both must do the work

2 run 200m 
3 Get a drink of water
4 50 double unders
5 10 Lunges
6 10 Push-ups
7 10 Burpees
8 10 Squats
9 10 Sit ups
10 10 Wall balls
11 Touch someone and double reps they need to do on the next set
12 Row 200m




05-18-2017

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD

Mobility Thrusday

Warm-up:
Butt Kickers
Lunge with Stretch
10 Goodmornings with bar
10 Pause Squats with bar


Strength:
20 rep Back Squat Series
add 5lbs to your last successful 20 rep
if your on track you will minus 40lbs from your 5 rep max


Metcon:

Partner up
Move the required load from floor to overhead using any movement necessary:
Men move #7000
ex. #75lbs for 94 reps, or 135 for 52 reps

Women move #5000
Ex. #45 for 111 reps, or #95 for 53 reps

If a male female pair: you must pick one bar one weight and move #6000

Power clean and Jerk or Power snatch
Use any load you choose, as the reps will be scaled accordingly
Load must touch the floor and make a full lockout on each rep to count.
FUN!

05-17-2017 "Open 11.6/12.5"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD



Warm-up:
2 rounds
10 Ring Push-ups
10 Active shoulder Hangs from the bar
10 PVC Pass Throughs
Get upside down some how for :30sec


Strength:
Wendler Week 3 Push-Press
5x 75% 3x 85% 1+x 95%

Metcon:
As many reps in 7 minutes as you can of:
3 Thrusters, 100/65lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65lbs
9 Chest-to-bar Pull-ups

Reps continue to go up by 3 reps each round


05-16-2017 "Isabel"


Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD


Warm-up:
High Kick down and back
Butt kickers down and back
Single leg leg swings laying down x15 each leg
15 Goblet Squats
15 KB Swings
Warm-up Back Squats

Strength:
20 Rep Back Squat series
Add 5lbs to your last successful 20 rep or redo your last failed.
If you are on track you will minus 45lbs from your 5 rep max total

Metcon:
For Time:
30 Snatches, 135/95lbs

Use 95lbs, 65lbs or a broomstick if needed


Cash Out:
6 minute Amrap
10 weighted step ups
10 Opposite hand opposite foot V-ups
5 HandStand Push-ups (or accumulate :45sec Handstand hold)



05-15-2017 "Dirty Thirty"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD



Warm-up:
100 Single Jump Ropes
-then- 2 rounds
10 Primal Pull Throughs
15 Wallball Push-Press
10 Back Ext. or Supermans
15 Dumbbell Push Presses



Strength:
Push-Press Wendler Week 3
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


Metcon:
For Time:
30 reps of the following
Box Jumps, 24/20in
Jumping pull-ups
Kettlebell Swings, 35/26lbs
Lunges
Knees to Elbows
Push-Press 45/35lbs
Back Ext
Wall balls 20/14lbs
Burpees
Double Unders



05-13-2017 Hero Marston

Hero WOD: "Marston"

20 Minute AMRAP
1 deadlift 405/285lbs
10 toes tobars
15 bar facing Burpees

Special WarFare Operator 1st Class William Blake Marston, 31, of concord, New Hampshire, died Jan 10, 2015, in DeLand, Florida during military parachute training.  Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, christine Clark, parents bill and nancy, the siblingsChris, Jeffery and Emily, and many other firnds.


Cash Out:

50 Mountain climbers
50 Ab-Mat sit-Squats
50 Mt Climbers
50 Opposite hand opposite foot while laying on back
50 Mt Climbers

05-12-2017

Open gym during all class times today that means you make up a strength or WOD


Warm-up:
waiter game
change up the movement every 1 minute for 3-4 minutes

Strength:
Wendler week 2 Push Press
3x 70% 3x 80% 3+x 90%


Metcon:
As a Team of 2, complete for time:
800 meter run as a team
40 Power Cleans & Jerks 135/95
20 Box Jumps 30/24"
40om Run as a team
30 Power Cleans and Jerks
30 Box Jumps
200m Run as a team
20 Power clean and jerks
40 Box Jumps

*Alternate reps as needed with your partner, box jumps must be stand up on top of the box
** One bar one box

05-11-2017

Mobility:
Coach led mobility for 15 minutes


Warm-up:
2 rounds
High knees down and back
Butt kickers down and back
Side shuffle down and back
10 goblet squats with 3 sec hold at bottom
10 lateral lunges


Strength:
20 rep back squat series
add 5lbs to your last successful 20 reps in a row
if on track you should be adding 15lbs to you 5 rep max


Metcon:
6 minute Amrap

6 Dumbbell Thrusters, 35/20lbs
12 Kettlebell Swings 70/50lbs

Cash Out:
2 rounds
Inch Worm 25 ft
:20 sec of Scissor Kicks
Frog jump 25ft
:20 Bicycle abs
Crab Crawl 25ft
:20 sec Flutter kicks


05-10-2017 "Hero DT"

Warm-up:
400 meter run
2 rounds
10 Pass throughs
10 Prayer stretches
3x Handstands (Wall or free standing)
10 Strict presses

Strength:
Wendler week 2 Push Press
3x70% 3x80% 3+x90%


Warm-up Deadlift and Hang Clean

Metcon:
5 rounds for time of:
12 deadlift, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs