WOD:
20 min AMRAP
5 Burpees
10 Walking lunge steps
15 Wallball (20/14)
Endurance WOD- (Independent/optional)
Long Intervals 1:2
Swim: 3-5 x 200m TT (time trial)
Bike: 3-5 x 2M TT
Run: 3-5 x 1200m TT
Row: 3-5 x 1500m TT
Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.
Wednesday, August 31, 2011
If you own rings - please bring them!! We will have to go in rounds - so please be patient!
WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
You may scale to jumping, assisted or bar muscle up's. You have been learning the assisted version over the past couple days. Another scaled version of this wod is listed below.
50 Sqauts
10 Jumping Pull-Ups
10 Assisted Dips or Bench Dips
10 Hang Power Cleans(scaled weight)
WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
You may scale to jumping, assisted or bar muscle up's. You have been learning the assisted version over the past couple days. Another scaled version of this wod is listed below.
50 Sqauts
10 Jumping Pull-Ups
10 Assisted Dips or Bench Dips
10 Hang Power Cleans(scaled weight)
Tuesday, August 30, 2011
WOD:
As many reps in 2 mins each of:
-Push-ups
-Double unders (5:1 singles)
-Ab-mats sit-ups
-Strict press in seated position 45 lbs
2min rest between each activity
Review any missed skill work (assisted muscle-ups)
Strength WOD (optional/independent):
Find 1 Rep Max Back Squat
start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max. Please squat in the squat rack.
As many reps in 2 mins each of:
-Push-ups
-Double unders (5:1 singles)
-Ab-mats sit-ups
-Strict press in seated position 45 lbs
2min rest between each activity
Review any missed skill work (assisted muscle-ups)
Strength WOD (optional/independent):
Find 1 Rep Max Back Squat
start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max. Please squat in the squat rack.
Monday August 29, 2011
WOD:
5 Round for time:
15 Deadlift (185/135)
15 Toes to Bar
Skill practice: Muscle up technique or assisted muscle up technique
And it's just that easy:
http://www.youtube.com/watch?v=hbIM66lN80M&feature=related
Endurance WOD (independent/optional):
Choose ONE
Swim: 500m @ 85% effort
Bike: 12M at 100% effort (time trial)
Run: 10k @ 85% effort
Row: 2k @ 85% effort
5 Round for time:
15 Deadlift (185/135)
15 Toes to Bar
Skill practice: Muscle up technique or assisted muscle up technique
And it's just that easy:
http://www.youtube.com/watch?v=hbIM66lN80M&feature=related
Endurance WOD (independent/optional):
Choose ONE
Swim: 500m @ 85% effort
Bike: 12M at 100% effort (time trial)
Run: 10k @ 85% effort
Row: 2k @ 85% effort
Saturday, August 27 , 2011
HAPPY BIRTHDAY DIONNA!!!
Team WOD in her Honor at 1000!!! Be prepared to stay INDOORS at Halsey!
Friday August 26, 2011
WOD
Work through the chipper listed below
As far as possible in 3 mins
rest 1 min
Restart the chipper from the beginning and work through the chipper
as far as possible in 5 mins
rest 2 min
Work through the chipper listed below
As far as possible in 3 mins
rest 1 min
Restart the chipper from the beginning and work through the chipper
as far as possible in 5 mins
rest 2 min
Start at the beginning of the chipper again and work through the chipper
as far as possible in 10 mins.
*If you make it to the end before the ten minute cut off, then restart it from the beginning again until you reach 10 mins
Chipper:
30 Sumo Deadlift High Pull (75/45)
30 Lateral bar hops (jumping over and back is one jump)
30 Abmat sit-ups
30 Box jumps
30 Push-ups
30 Toes to bar
30 Supermans
30 Push Press (75/45)
30 Push-ups
30 Toes to bar
30 Supermans
30 Push Press (75/45)
Skill practice: Overhead squat with PVC, 45# bar, and then 65#.
THERE WILL BE A BIRTHDAY TEAM WOD ON SATURDAY AT 10AM!!
THERE WILL BE A BIRTHDAY TEAM WOD ON SATURDAY AT 10AM!!
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