15 min AMRAP
2 Thrusters (95/135)
4 Toes to Bar
6 box Jumps (20/24)
Friday, June 28, 2013
Thursday, June 27, 2013
28 June 2013
Warm Up:
Burgener & Junkyard Dog
Skill Transfers
Clean & Jerks - 3-3-3
WOD:
Tabata Clean & Jerks (155/115)
Tabata Back Squats (225/155)
Burgener & Junkyard Dog
Skill Transfers
Clean & Jerks - 3-3-3
 |
| Remember to finish the pull! |
Tabata Clean & Jerks (155/115)
Tabata Back Squats (225/155)
Wednesday, June 26, 2013
27 June 2013
Warm Up:
2 rounds:
200m jog
10 air squats
10 tuck jumps
10 V ups
Mobility work
WOD:
"THE HUMBLER RETURNS"
3 Rounds:
30 DU's
30 Wall ball
2 rounds:
200m jog
10 air squats
10 tuck jumps
10 V ups
Mobility work
WOD:
"THE HUMBLER RETURNS"
3 Rounds:
30 DU's
30 Wall ball
Tuesday, June 25, 2013
26 June 2013
Warm Up:
400 m run
Mobility work
WOD:
50/40/30/20/10
DU's
Sit Ups
DB/KB snatches (35/55)
400 m run
Mobility work
 |
| Your finish for the snatch should have elbows and knees locked out, armpit facing out |
50/40/30/20/10
DU's
Sit Ups
DB/KB snatches (35/55)
Monday, June 24, 2013
25 june 2013
Warm up:
To include hip & shoulder mobility
Front squat exercises
WOD:
DIANE
21-15-9
Deadlift
HSPU
To include hip & shoulder mobility
Front squat exercises
WOD:
DIANE
21-15-9
Deadlift
HSPU
Friday, June 21, 2013
22 June 2013
Warm Up:
Glassman Warm Up
Shoulder/Hip/Achilles Mobility
WOD:
In teams, running is the timer:
200m Run
Farmer Walks (45/55)
Tire Flips
Sumo Deadlift High Pull (45/65)
Glassman Warm Up
Shoulder/Hip/Achilles Mobility
 |
| Kim unleashes her inner beast via tire flips |
In teams, running is the timer:
200m Run
Farmer Walks (45/55)
Tire Flips
Sumo Deadlift High Pull (45/65)
Thursday, June 20, 2013
21 June 2013
Warm Up:
3 x:
200m run
15 Squats
15 Sit Ups
1 x 3 Wall Walks
Hip/Shoulder Mobility
Skill Work: Ball Ups (Bar) 3 x 3
WOD: 5 Rounds, 1 min rest between rounds
Max HSPU
This is a quality workout, done for reps, not time. If you are stable in the handstand position on the wall (can you do a wall walk? If yes, you are stable enough to hold yourself on the wall), you will be attempting HSPU on the wall with the assistance of the BOSU ball or ab mat. If one rep is your max, then that's your round. Modifications can also include hooking your feet on the bars like so (note: the difficulty level is related to the height of the bar, higher = more difficult):
3 x:
200m run
15 Squats
15 Sit Ups
1 x 3 Wall Walks
Hip/Shoulder Mobility
Skill Work: Ball Ups (Bar) 3 x 3
 |
| Modifying the handstand push up |
WOD: 5 Rounds, 1 min rest between rounds
Max HSPU
This is a quality workout, done for reps, not time. If you are stable in the handstand position on the wall (can you do a wall walk? If yes, you are stable enough to hold yourself on the wall), you will be attempting HSPU on the wall with the assistance of the BOSU ball or ab mat. If one rep is your max, then that's your round. Modifications can also include hooking your feet on the bars like so (note: the difficulty level is related to the height of the bar, higher = more difficult):
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