Had to coach so I went in an hour early to get this done. Warm Up: Skipped Rope Dynamic Stretches W.O.D.: Semi Wood for Time 3 Rounds 400 meter run 10 burpee box jumps 24"/20" 10 sumo deadliest high pulls - 95/65 10 thrusters - 95/65 Rest 1 minute 4th round do half 200 meter … Continue reading Semi-wood
Month: January 2012
Amrap sdlhp and push ups
Clean and jerk ladder with kids
Decided to do yesterday's work out this evening while i have the kids do an amrap Warm up: Skip rope Dynamic stretches Kettle bell swings W.O.D.: Clean and Jerk Ladder 20 minute ladder 95lb clean and jerk Results: 8 rounds then 6 rounds then max effort Notes: didn't feel very strong today. I'm glad I … Continue reading Clean and jerk ladder with kids
Nate
Went in this morning at 11:00am and worked out with Jaime, Steve, and Zach. Warm Up: Skipped Rope Dynamic Stretches 10 Push ups 15 minutes of work - form: Back Squats Front Squats Overhead Squats Muscle Ups (2 successful) W.O.D.: Nate 20 minute AMRAP 2 Muscle ups - (had to do banded muscle ups) 4 … Continue reading Nate
Form vs. Intensity
Great interview, very insightful
Rope climb, wall ball, run
Warm up: Slope rope Dynamic stretches 10 Push ups 10 Goblet Squats 10 Pull ups 30 sec hand stand hold 30 sec bar hang W.O.D.: AMRAP 20 minutes 2 ascends rope climb 15' 20 wall balls 20/15 200 meter run Results: 4 rounds plus 150 meter run Notes: the rope climbs felt very good and … Continue reading Rope climb, wall ball, run
Muscle Up, Burpee Box Jump, Backward Lunges, and Sotts
I had to coach this afternoon because noone had signed up. Warm up: Skipped Rope Dynamic Stretches W.O.D.: For Time 5 Rounds 5 - Muscle ups (did modified with bands) 5 - Burpee box jumps 5 - Overhead backward walking lunges - 45lbs. 10 - Sotts - 35lb bar Results: 12:26
Double dip
Nick was the trainer today Warm up: Skip rope Dynamic stretches W.O.D.: for time 21-15-9 dead lifts, 225lbs m hand stand walks (x2 wall walks) Results: 6:28 W.O.D.: OPT Back squats - 5, 4, 3, 2, 1 4 rounds of 20 pull ups with 2 min rest between 4 rounds of 400 meter runs with … Continue reading Double dip
Double unders and dead lifts
Did Saturdays wod today. Warm up: Skipped rope Dynamic stretches W.O.D.: For time Five rounds 20 Double unders * 12 Dead lifts, 185lbs * the double unders need to be consecutive. If you miss you have to start that round over. Results: 11:45 Rx
Qwigi 