5.16.13 WOD

May 15th, 2013

***Reminder: we will be closed Friday 5/17 & Saturday 5/18 for Regionals***

SKILL
15 minutes to find your 1 rep max snatch

WOD
“Tabata”
Row
Toes to bar
Handstand Push-ups

*8 rds each of 20 sec of work followed by 10 sec of rest

LITE
“Tabata”
Sumo deadlift high pull
Knees to elbows
Push-ups

5.15.13 WOD

May 14th, 2013

Happy Birthday Jimmy!

***Reminder: we will be closed Friday 5/17 & Saturday 5/18 for Regionals***

STRENGTH
5 x 3 Bench press

WOD
“Jimmy 2.0″
12 min AMRAP of:
22 Burpees
22 Wall balls
22 Sit-ups

*all classes

5.14.13 WOD

May 13th, 2013

With the kettlbell swing, make sure you are in a neutral position at the top of your swing. The picture on the left is a good position. The picture on the right shows an overextended position which will lead to pain down the road. To reach a neutral position, pull your rib cage down and your belly button in towards your spine. If you are having a hard time not overextending with the full American swing, try using a Russian swing and only going to eye level.

SKILL
Every minute on the minute for 7 minutes of:
3 Power cleans
5 Kettlebell swings

WOD
5 rds of:
35 Double unders
200m Run

LITE
4 rds of:
15 Squat jumps
200m Run

5.13.13 WOD

May 12th, 2013

STRENGTH
5 x 3 Front squat

WOD
7 min ladder (3,6,9,12,15…) of:
Thrusters (95/65#)
Chest to bar pull-ups

LITE
5 rds of 40 sec. work and 20 sec. rest of:
Thrusters
Pull-ups/Ring rows

5.10.13 WOD

May 9th, 2013

STRENGTH
10 minutes to work up to a heavy 1 rep Overhead squat

WOD
30 Burpees
30 Chest to bar pull-ups
30 Shoulder to overhead (135/95#)

LITE
20 Burpees
20 Box dips
20 Push-ups

5.9.13 WOD

May 8th, 2013

SKILL
Every minute on the minute for 8 minutes of:
Snatch 1 rep @ 80%

WOD
21-15-9
Deadlifts (225/135#)
Sit-ups
Wall balls

LITE
21-15-9
Wall balls
Sit-ups

5.8.13 WOD

May 7th, 2013

STRENGTH
4 x 5, 1 x 5 + Bench press @ 75%
*fifth set should be to failure

WOD
Every minute on the minute for 12 minutes of:
Odd- 5 Push press (heavy)
Even- 3 Muscle-ups or 5 Chest to bar pull-ups

*start on 0 and end on minute 11, 6 rds each

LITE
Every minute on the minute for 12 minutes of:
Odd- 5 Push press
Even- 10 Jumping pull-ups

5.7.13 WOD

May 6th, 2013

SKILL
6 x 2 Halting dead lift + clean (3 positions-1″ off floor, knee, and hip)
*watch demo video here

WOD
12 min AMRAP of:
10 Hang cleans (135/95#)
15 Toes to bar
200m Run

LITE
10 min AMRAP of:
10 Kettlebell swings
15 Knee raises
200m Run

5.6.13 WOD

May 5th, 2013

Time to get serious!

STRENGTH
3 x 6 Front squats

WOD
4 rds of:
15 Burpees
15 Squats
15 Box jumps
15 Squats

LITE
3 rds of:
10 Tuck jumps
15 Burpees
20 Squats

5.3.13 WOD

May 2nd, 2013

STRENGTH
4 x 8 Strict press

WOD
3 rds of 40 sec. on and 20 sec. off
Handstand Push-ups
Kettlebell swings (32/24kg)
Hand release push-ups
Chest to bar pull-ups

*move from one exercise to the next with no extra rest between rounds

LITE
3 rds of 40 sec. on and 20 sec. off
Pull-ups/ring rows
Kettlebell swings
Push-ups
Sit-ups