A. 1 Clean + 1 Hang Clean + 1 Front Squat – Every 90 seconds, add 10 lbs, until failure. Scale starting weight with the goal of getting at least 8 sets. B. “Baseline” For Time: 500 m Row 40 Air Squat 30 Ab Mat Situps 20 Push Ups-Hand release 10 Pullups …
Open Floor 10am – 1pm Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Grab some bands, lacrosse balls, a foam roller and get it done.
In teams of three, with only one partner working at a time, complete: 100 Kettlebell Swings 70/53 25 Synchronized Burpees 400 Meter Run 100 Dumbbell Shoulder to Overhead 25 Synchronized Burpees 400 Meter Run 100 Wall Balls 20/14 25 Synchronized Burpees 400 Meter Run A Day in the Life of Lauren Fisher Trailer…
A. Supersets: 3 x 10 Strict Toes-to-Bar 3 x :30 Weighted Plank 45# B. AMRAP 15: 20 Kettlebell Swings 70/53 20 Burpee Box Jump Overs 24/20″ In House Partner Competition: Date: August 23, 2014 Time: Competition 9am-1pm BBQ Celebration 2pm-7pm Everyone planning on attending must RSVP (RSVP to [email protected]) You don’t have to…
A. Bench Press – 5 RM B. 8 x 200m repeats (200m sprint 100m walk back recovery) ARTICLES: Go fast or go home I am an athlete Mobility homework: Normal shoulders have full range of motion (video)
A. Four sets of: Halting Clean Deadlift x 2 reps @ 110-120% (1RM Clean) DEMO (pause 2 seconds at mid-thigh) Rest as needed Handstand Push-Ups x 10-15 reps Rest 2 minutes B. In teams of two, partners alternate rounds to complete five each of: 155/105 lbs Hang Power Cleans x 5 reps 50 Double…
A. Practice Pull Ups – Strict, kipping, butterfly, weighted, negitives……Whatever you would like to work on. B. “Jackie” For time: Row 1000 meters 50 Thrusters (45#) NO DROPPING AN UNLOADED BARBELL 30 Pullups Compare to 4.7.14 Upcoming Fun Trips: In addition to some already planned upcoming events (FlexontheBeach), we were thinking to get a few more…
A. Overhead Squat – 3RM B. 7min AMRAP 15 Barbell Sit-ups 15 Plank Up-downs Shoulder Position in the Overhead Squat with Miranda Oldroyd The Overhead Squat with Chris Spealler
“Deck of Cards” Spades -SDHP 95/65 Hearts = Thrusters 95/65 Clubs = Burpees to a plate Diamonds = Sit-ups (GHD) Joker = 15 calories on the Air Bike This WOD is a team effort. First team to finish wins. Each team will go through a deck of cards by performing the movements listed below. As…
