* Work on exercises that need improving.
* Make up a previous wod.
* Work on strength.
* Stretch & roll out any sore muscles.
Archive for October, 2009
Skills / Rest Day
Friday, October 30th, 2009“Annie”
Friday, October 30th, 2009Complete 50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
Gina performing a great example of a scaled handstand push-up.
Back Squats
Wednesday, October 28th, 2009Back squat 5-5-5-5-5 reps
“Nate”
Wednesday, October 28th, 2009Complete as many rounds in 20 minutes of:
2 Muscle-ups (6 pull-ups/6 dips)
4 Handstand push-ups
8 Kettlebell swings, (M:70#/W:53#)
Derek getting great extension with the 2 pood.
Rope-a-dope
Tuesday, October 27th, 2009We installed four new 2″ nylon ropes next to the rings yesterday. We had these made from nylon with an eye woven into the end.
Four Musketeers
Derek Climbs to do Pull-ups
“Kelly”
Monday, October 26th, 2009Complete 5 rounds for time of:
400 Run
30 Box jumps
30 Wallball shots, (M:20#/W:14#)
Jill, Lisa & Megan going balls to the wall!
TGIF
Friday, October 23rd, 2009
What happened?? Where are we??
Complete for time:
25 Power squat cleans (M:135#/W:95#)
50 Toe to bar
50 Box jumps
25 Thrusters (M:135#/W:95#)
12 Muscle-ups (36 Pull-ups/36 dips)
30 Burpees
50 Double unders
100 ft. Overhead walking lunges (M:45#/W:25#)
Rest / Skills Day
Thursday, October 22nd, 2009* Work on any exercises you feel need improving.
* Make up any workout you may have missed earlier in the week.
* Work on any sore muscles with the rollers & balls.
* Work on strength exercises.
* Take advantage of this time with your coaches!
Lunges & Sit-ups
Wednesday, October 21st, 2009
Hunter being a gentleman, shows Addison the basics of tricycle riding!
Complete 4 rounds for time of:
50m Walking lunges
50 Sit-ups
“Tabata Something Else”
Wednesday, October 21st, 2009
Dynamic stretching is a very important part of training. Great for injury prevention!
Complete 32 rounds of :20 work / :10 rest
8 rounds Pull-ups
8 rounds Push-ups
8 rounds Sit-ups
8 rounds Squats
*Post total reps from all 32 rounds.
