Warmup
2 rounds of regular warm-up (I promise to give you time today)
THEN 5! TTB and strict pullups (use a band if required) for additional warm-up
WOD:
6 Rounds of:
15 DB swings (55/35)
10 Ring dips
5 burpees
For time
This may need to be run in heats due to the lack of equipment (rings) so come early and get warmed up early if you need to be in an earlier heat!
THEN (time permitting or on your own time- please note on whiteboard)
Re-test: 400m sprint for time
Tuesday, May 31, 2011
"Know your limits - CRUSH THEM!"
Tomorrow, June 1st starts the 5K double under challenge.
The first person to 5,000 double-unders - WINS
Write your name and log your current number on the whiteboard in Halsey.
Double-unders in a WOD DO NOT COUNT.
Double-unders in your warmup may count
Happy Jumping!
WOD:
"Annie"
50-40-30-20-10
Double-unders
Abmat sit-ups
For time!
Double under tutorial:
Mobility WOD for lower legs (you will need it):
Monday May 30, 2011
This week's schedule:
Monday - no wods
Tuesday - 0830, 1630
Wednesday - 0530, 0830, 1630, 1830 (beginners class)
Thursday - 0530, 0830, 1630
Friday - 0830
Saturday - MURPH at 0900
Monday - no wods
Tuesday - 0830, 1630
Wednesday - 0530, 0830, 1630, 1830 (beginners class)
Thursday - 0530, 0830, 1630
Friday - 0830
Saturday - MURPH at 0900
Friday May 27, 2011
Good news and Bad news...
Bads news is - Halsey gym is unavailable tomorrow morning due to a safety standdown. AND it will probably be raining. So this pushes us into the weight room for our WOD. Unfortunately we can't have kids in there, but maybe you mommies can work something else out among yourselves like you have in the past?
Good news is - I am not cancelling the class! YAY!
***Grab our boxes for the step-ups, and wallball of your choice from across the street and then meet in the Halsey weight room***
Warm-up
500m Row
then as much of the regular warm up as is feasible in the weight room.
WOD:
21-15-9
For time of:
Power Clean (85/65)
Wallball (20/14)
Weighted step-ups (with your wallball) (20/24)
Bads news is - Halsey gym is unavailable tomorrow morning due to a safety standdown. AND it will probably be raining. So this pushes us into the weight room for our WOD. Unfortunately we can't have kids in there, but maybe you mommies can work something else out among yourselves like you have in the past?
Good news is - I am not cancelling the class! YAY!
***Grab our boxes for the step-ups, and wallball of your choice from across the street and then meet in the Halsey weight room***
Warm-up
500m Row
then as much of the regular warm up as is feasible in the weight room.
WOD:
21-15-9
For time of:
Power Clean (85/65)
Wallball (20/14)
Weighted step-ups (with your wallball) (20/24)
Thursday, May 26, 2011
Warmup:
1-2 rounds of the standard warm up
5 mins of foam rolling to angry bits
WOD:
1 min: Lateral Ball Slams (20/14)
2 min: Burpees! YAY BURPEES!
3 min: DB swings (65/45) to above parallel only - not above head
4 min: Air squat - butt to wall ball
5 min: Double Unders
4 min: Air Squats - butt to wall ball
3 min: DB swings (65/45) to above parallel only - not above head
2 min: Burpees!
1 min: Lateral Ball Slams (20/14)
For total reps
1-2 rounds of the standard warm up
5 mins of foam rolling to angry bits
WOD:
1 min: Lateral Ball Slams (20/14)
2 min: Burpees! YAY BURPEES!
3 min: DB swings (65/45) to above parallel only - not above head
4 min: Air squat - butt to wall ball
5 min: Double Unders
4 min: Air Squats - butt to wall ball
3 min: DB swings (65/45) to above parallel only - not above head
2 min: Burpees!
1 min: Lateral Ball Slams (20/14)
For total reps
Tuesday, May 25, 2011
Warm-up:
Coach-Led
WOD:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Coach-Led
WOD:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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