Thursday, September 3, 2015

2015-09-03 9 Minute AMRAP

Thursday, September 3rd, 2015
Meet downstairs at 1610

PVC stretch
10 hammer swings on the tire (10 each arm)
Run 800 meters

WOD:

9 Minute AMRAP
15 Toes to bar
10 Deadlift
5 Snatches


Wednesday, September 2, 2015

2015-09-02 Med Ball Fun

Wednesday, September 2nd, 2015
Meet downstairs at 1610

PVC Stretch
10 slow squats
2 Rope climbs

EMOM 8 mintutes:
10 push press

 5 Rounds:
10 wall ball shots
10 med ball situps
50 single unders

Tuesday, September 1, 2015

2015-09-01

Tuesday, September 1st, 2015

Meet downstairs at 1610

PVC Stretch
200 Single unders
Hold in plank one minute

Strength:
OHS 5-5-3-3-2

WOD

4 Rounds:
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar (Try kipping)
Run 200 meters

Monday, August 31, 2015

2015-08-31 First Day of School Inverted Cindy

Meet downstairs at 1610 hours

Warmup

PVC warmup
30 walking lunges
PVC warmup again
30 jumping lunges

Internal Rotation with Barbell work (See MWOD link here and follow along with the first exercise).  Help each other out if this seems un poco complicado. 

Strength:

Z Press (sitting flat on your butt, legs straight out, strict overhead press)

10, 10, 10, 5, 5

This is a two person operation mostly, someone will need to pass you the bar unless you are tricky or use the rack with the cups set low.)

Inverted Cindy

AMRAP 10
5 squats
10 pushups
15 pullups

(There is no point is going for 20, your pullups will fail you soon enough.)



Thursday, August 27, 2015

2015-08-27 "SEVENS"

Thursday, August 27th, 2015
Meet downstairs

Warmup

PVC stretch
100 single unders
10 med ball situps

WOD:
Seven rounds of the following

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Front squats
7 Toes to bar







Wednesday, August 26, 2015

2015-08-26 Bars and more Bars

Wednesday, August 26, 2015

Meet downstairs at 1610 for the warm-up

2 Rounds of:

Walking lunges (10 on each side)
Bear Crawl to driveway apron and back
Toe touches "             "                     "
10 Supermans
10 Hollow rocks

OLY

Snatch  3-3-3-3, work on proper form with a moderate weight


WOD

4 Rounds for time

5 Bar Snatch  65/95
10 Toes to Bar
15 Bar over Burpees

Tuesday, August 25, 2015

2015-08-25 Lift and Dip

Tuesday, August 25, 2015

Meet downstairs and warm up with:

50 double or 100 singles
10 Wall Balls


WOD

12 Minute AMRAP

5 Power Clean  135/95
10-Toes to Bar
20 DU/40 Single
5-Ring Dips

Reading assignment:  How to Increase Mental Toughness