TABATA Tuesday!
Caution during the planning of this WOD the following exchange took place. Enjoy!
Cindy: "You know you will destroy peoples legs if you do this right?"
Evan: "Hmm...I'm ok with that"
A/B WOD
Tabata Box jumps
1 min rest
Tabata Bottom to Bottom Squats (Rest at the bottom!)
1 min rest
Tabata Squats
Full Tabata of Box jumps, rest, full Tabata of BTB Squats, rest, full Tabata of Squats. Count your total reps for score.
Cash out: Burgener for the Clean
Which should look very simialr to this:
Monday, July 9, 2012
A/B WOD:
4 rounds for time
5 Strict Press 95/65lb
10 Toes to Bar
5 Strict Pullups
10 Push Ups
Cash out: 100 Double Unders for time
if you can't do DU yet, practice for 5-10 min.
4 rounds for time
5 Strict Press 95/65lb
10 Toes to Bar
5 Strict Pullups
10 Push Ups
Cash out: 100 Double Unders for time
if you can't do DU yet, practice for 5-10 min.
Friday, July 6, 2012
A WOD:
NOT FOR TIME:
Push Jerk 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
B WOD:
NOT FOR TIME:
Push Press 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push press 5 reps
400m
Push press 5 reps
400m
Push Press5 reps
400m
Push press 5 reps
400m
Push press 5 reps
NOT FOR TIME:
Push Jerk 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
400m
Push Jerk 5 reps
B WOD:
NOT FOR TIME:
Push Press 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Push press 5 reps
400m
Push press 5 reps
400m
Push Press5 reps
400m
Push press 5 reps
400m
Push press 5 reps
Thursday, July 5, 2012
Normal schedule today!
Cash-in:
Front squat mobility prep:
-T spine extension over foam roller
-PVC pipe front rack position stretch
-PVC prone laying with partner helping to block elbows.
A WOD:
8 minutes of:
1 Front Squat (135/95)
2 Toes to bar
3 Front Squats (135/95)
4 TTB
5 Front Squat (135/95)
6 TTB
7 Front Squats (135/95)
8 TTB
......Continue until you run out of time
B WOD:
8 minutes of:
1 Front Squat with walball (20/18)
2 Toes to bar
3 Front Squat with walball (20/18)
4 TTB
5 Front Squat with walball (20/18)
6 TTB
7 Front Squat with walball (20/18)
8 TTB
......Continue until you run out of time
Cash-in:
Front squat mobility prep:
-T spine extension over foam roller
-PVC pipe front rack position stretch
-PVC prone laying with partner helping to block elbows.
A WOD:
8 minutes of:
1 Front Squat (135/95)
2 Toes to bar
3 Front Squats (135/95)
4 TTB
5 Front Squat (135/95)
6 TTB
7 Front Squats (135/95)
8 TTB
......Continue until you run out of time
B WOD:
8 minutes of:
1 Front Squat with walball (20/18)
2 Toes to bar
3 Front Squat with walball (20/18)
4 TTB
5 Front Squat with walball (20/18)
6 TTB
7 Front Squat with walball (20/18)
8 TTB
......Continue until you run out of time
July 4th, 2012
July 4th WOD @ 1000
Halsey Gym will be closed so we will meet by the outdoor pull-up bars
Please bring anything you might need; water, towel, etc. as you will not be able to get them from the gym.
Tuesday, July 3, 2012
0930 WOD ONLY Today
A/B WOD
50 Box Jumps
50 Overhead Walking lunges (25/35)
50 Box Jumps
50 Overhead Walking lunges (25/35)
For
time.... but every minute on the minute you must perform 3 burpees,
you start with burpees as well. This number may be increased or
decreased at anytime depending on the flow of the class.Monday, July 2, 2012
A/B WOD:
10 Rounds for time
10 ball slams
10 V sit-ups
1 Run around two outdoor buildings (approx 200m)
Cash-out
10 min water drinking session:
10 Rounds for time
10 ball slams
10 V sit-ups
1 Run around two outdoor buildings (approx 200m)
Cash-out
10 min water drinking session:
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