January 26, 2012
by Dolph Geurds
0 comments
Sumo Deadlift
5×5 5×3
8 min amrap
5 each leg, one legged step ups, keep one foot on the box and pull yourself up with the leg driving through the heel
5 KB bombs, two handed swing catching into a front squat.
January 24, 2012
by Dolph Geurds
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Group Warmup
Accumulate 3 minutes on a L sit. You can use rings or parallettes
ANGIE
100 pullups
100 pushups
100 situps
100 air squats
Check the board and compare to your last scores
January 22, 2012
by Dolph Geurds
1 Comment
Push Press
5×5
Push Jerk
5×3
15 minute AMRAP
Burpee to box jump, scale with paralette if needed or use two pieces of rope to form a X———GOOD LUCK
1. front facing burpee to box jump, 2. jump off box to the right side of box, complete burpee, 3. laterally jump back onto box, then jump off to the left, complete a burpee, 4. laterally jump back onto box and jump forward onto the floor, 5. complete burpee then jump backwards back onto box
thats one cycle which equals one rep.
January 19, 2012
by Dolph Geurds
1 Comment
Group Warmup
WOD
5 rounds for time
400 meter run
30 deadlifts 135/95
15 pullups
January 19, 2012
by Dolph Geurds
1 Comment
WOD
Front Squat #135
10.9.8.7.6.5.4.3.2.1
Inbteween each set complete the following
5 Bar Facing Burpees
10 KB Swing 24/16
15 Air Squats
Example
10 FS then the 5/10/15, 9 FS then the 5/10/15, 8 FS then the 5/10/15, etc….
January 17, 2012
by Dolph Geurds
0 comments
Warm up: Shoulder mobility and walking lunges
Split Snatch, 1,1,1,1,1,1,1,1
Practice only, work on form and hip extension. Make sure you are able to go deep into the lunge.
Metcon
10 rounds for time
5 SDHP 24/16 kb
7 Bent over row, 135/95
9 ring pushups