Wednesday, November 26, 2014
Happy Thanksgiving everyone!! We will reopen Friday for Open Gym 9-11am. Here is a WOD you can do at home. Enjoy!!
Mime 25 sumo deadlift high pulls – 3 rounds (Make them perfect. Be sure the hips extend before the arms bend!)
Tabata squats immediately followed by tabata push-ups
“L” sit off the floor hold for 10 seconds – 5 rounds (if you can’t do that, sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead)
Post total tabata reps to comments.
Tuesday, November 25, 2014
20 minutes to establish 10-8-6-4-2 max OHS
5 snatch, 115/85
20 DU or lateral hops
10 snatch, 115/85
40 DU or lateral hops
15 snatch, 115/85
60 DU or lateral hops
Post total of all loads and time to comments.
Monday, November 24, 2014
Max Clean & Jerk
20min to establish max clean and jerk
25 power clean, 135/95
EMOM do 7 Wallballs, 20/14
On 3-2-1 go, begin doing Burpees. At 1:00, complete 7 WB. Continue with Burpees and power cleans. Each minute do 7 WB. Post max C&J load and time to comments.
Sunday, November 23, 2014
Saturday, November 22, 2014
Open Gym 9-11am
Friday, November 21, 2014
FOOTBALL FRIDAY: 100 Russian KBS
Come to Open Gym tomorrow and leave with a gift for yourself or someone you love!
• Winter Smooth Hand Scrub
• Candy Cane Bath Salts
100 Russian KBS for time. 2/1.5pd
Penalty: Every time you set the KB down, complete 5 chin ups (grip the bar with palms facing you).
Post time and number of penalties to comments.
Thursday, November 20, 2014
Ring Dip x 5
15 minutes to establish 5RM Ring Dip
2 x 5 min AMRAP. Rest 1 minute between AMRAPs.
50 Wallball shots, 20/14 [VIDEO]
100 Double Unders
As many Muscle Ups as possible
Post max load and total reps to comments. Compare to 10/8/13 and