Homeschoolers

Wednesday, January 16th, 2013

Skill:  Hand Stand Push Up practice for 7 minutes, then 1 minute of max reps as a class.

WOD:  For time

Run 6 laps

12 Squat Cleans (135/95)

Run 4 laps

8 Squat Cleans (155/115)

Run 2 laps

4 Squat Cleans (185/135)

REC:  50 Homeschoolers (20/14)

50 Russian Twists (20/14)

"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
- Theodore Roosevelt

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Wednesday, September 26th, 2012

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Announcement: Saturday morning we'll be programming an outdoor WOD at Kelly Walsh. More details will follow but if you want to join in on the fun, meet in the box at 7:00 a.m. you'll grab a bit of equipment and head out together.

STRENGTH: SOTTS Press 6x2 Focus on core stability and complete range of motion. Watch this video to learn about the SOTTS Press.

SOTTS PRESS VIDEO

WOD: TABATA YO MAMA You will complete 8 rounds of each of the following movements at 20 seconds of work/10 seconds of rest. You will get one minute of rest between moves:

Homeschoolers

Bar Shoulder Press (rest in the back rack position)

Jumping Lunges

Row for Calories

Wall Balls

REC: FLR Ring Hold for time FLR stands for Front Lean Rest. With Rings one inch off the ground, hold a plank for as long as possible. One attempt.