Tuesday, October 9, 2011

Remember no coached classes all day Tuesday and Wednesday morning...

"This is your life - right now - it doesn't wait for you to get back on your feet."     unknown

WOD A/B
75 Toes to Bar for Time
Each time you drop, perform 5 plank push-ups.

Really work on getting your toes to the bar that your HANDS are on. Knees to elbows are the preferred scale on this WOD. If you are scaling your workout to knee tucks, make sure your knees break the parallel plain of your hips each time. The key to this WOD is TIGHT CORE!

If time permits:

A WODs need to work on just the bar (not the PVC) ground to overhead- examples would be snatch, clean and jerk, clean and press, clean and push press... the Burgener Warm-up (if you are familiar with this) Really work on your form for the upcoming Barbells for BOOBS on October 27th.

B WODs- ask a partner to help you go through the B side test... you should be familiar with everything on the list.

Monday, October 8, 2012

Halsey Gym is closed for the Holiday, SO~ meet at the track at 10am! Bring a friend, you may need them to complete this challenge...

Remember their will be no coached WODs on Tuesday and Wednesday morning, but don't worry a WOD will be posted!

October 6, 2012

1000 hooverball team wod!  

Meet outside ranger gym at the outdoor volleyball courts

FRIDAY, OCTOBER 5, 2012

FRIDAY, OCTOBER 5, 2012

A WOD
21 Burpee Pull ups
21 V ups
15 Burpee Pull ups
15 V ups
9  Burpee Pull ups
9  V ups

B WOD
21 Burpee jumping pull ups
21 V ups
15 Burpee jumping pull ups
15 V ups
9  Burpee jumping pull ups
9  V ups
Grab a few of the harder gymnastics mats to help set the height for your burpee pull ups if needed, might have to get a bit creative here for jumpers, but I bet yall can figure it out!

Technically all of these pull ups are jumping, but for B WOD the bar should be wrist height  while for A WOD it should be out of arms reach or hard to reach.

Here is an example of Burpee Pull ups!


Example of V ups!  Try to consistently reach the same part of your toes, foot, ankle, leg for each V up.  Scale it to where you can reach reasonably, but still get a good work out!

Thursday, October 4, 2012

Thursday, October 4, 2012

Blackjack (Box Jumps / Push press)

Start with 20 Box Jumps then do 1 Push press, then do one less Box Jump and 1 more push press every round till you get to 1 Box Jump and 20 Push press.  Your total should always be 21 (Blackjack!).

This is an example of the first 4 rounds and last 4 rounds.

20 Box Jumps, 1 Push Press (45/33)
19 Box Jumps, 2 Push Press (45/33)
18 Box Jumps, 3 Push Press (45/33)
17 Box Jumps, 4 Push Press (45/33)
...
4 Box Jumps, 17 Push Press (45/33)
3 Box Jumps, 18 Push Press (45/33)
2 Box Jumps, 19 Push Press (45/33)
1 Box Jumps, 20 Push Press (45/33)

This WOD is longer than it looks!

If you have time Cash out: foam roll of your legs.

Wednesday, October 3, 2012

1K death by push ups

A WOD / B WOD

2 Push ups
Run 100m
4 Push ups
Run 100m
6 Push ups
Run 100m
8 Push ups
Run 100m
10 Push ups
Run 100m
12 Push ups
Run 100m
14 Push ups
Run 100m
15 Push ups
Run 100m
16 Push ups
Run 100m
18 Push ups
Run 100m
20 Push ups

If you do them perfectly they will count towards your perfect push ups.

If it's raining substitute 1 Suicide for the 100m, and note it when you write your score.

Tuesday, October 2, 2012

Tuesday, October 2, 2012

9 Week Challenge WOD

If you did this WOD at the start of the 9 Weeks please keep the same scaling you did for that one.

3 Rounds for time
400m run
40 Air Squats
30 Abmat Situps
20 Burpees
10 Walking lunges (total, so 5 each leg)
5 Push ups

If you are participating in the 9 week challenge, and can't do the WOD today, please have it done by Friday night.