Tuesday, June 11, 2013

TABATA TUESDAY

Cash In
4x15 sec L-sits (parallete or pull up bar)

WOD
Tabata Double Under's (Singles 3:1)
Rest 1 min
Tabata Pull Ups
Rest 1 min
Tabata V-Sit Ups

For total reps.  NOTE:  If DU's are scaled to singles, divide total singles by 3 to get score.

A tabata is 8 rounds of 20 sec of work followed by 10 sec of rest.  The first tabata of DU's will take 4 min to complete.  Rest 1 min then start the tabata pull ups.  WOD apps with tabata timers are ideal to use instead of a watch.

Monday, June 10, 2013

Cash In
Max Double Unders in 2 minutes

WOD

400 m Walking Lunge with Wall Ball Overhead (20#/14#)

Every time the ball drops to head level or below, you must perform 10 push ups before continuing.

Friday, June 7, 2013

"A WEEK OF GIRLS-DAY 5"

WOD
"Victoria" Hero WOD
5 Rounds for Time:

10 Thrusters (95#/65#)
14 Box Jumps (24"/20")
12 Sumo Deadlift High Pulls (95#/65#)
12 Burpees
27 KB Swings (53#/35#)

Scaling Options: 30 min Time CAP or 3-4 Rounds

SDHP DEMO

Thursday, June 6, 2013

"A WEEK OF GIRLS-DAY 4"

WOD
"Nancy"
5 Rounds for Time:

400 m Run
15 OHS (95#/65#)

OHS BASICS

Wednesday, June 5, 2013

"A WEEK OF GIRLS-DAY 3"

WOD

"Mary"

20 min AMRAP

5 HSPU

10 Pistols/One Legged Squats (alternating/5 per leg)

15 Pull Ups

Tuesday, June 4, 2013

"A WEEK OF GIRLS-DAY 2"

WOD
"Grace"
For Time

30 Clean & Jerk (135#/95#)

CLEAN & JERK DEMO

Monday, June 3, 2013

"A WEEK OF GIRLS-DAY 1"

WOD

"Kelly"

5 Rounds for Time

400 m Rum

30 Box Jumps (24"/20")

30 Wall Ball Shots (20#/14#)

Note:  Box jumps may be performed on the stone wall across from Halsey and WBs may be performed on the nearby light poles.