Tuesday, February 12, 2013

Strength: Bench Press / Push Up Supersets - 3 rounds, no rest between movements of 70% of max, as many reps as possible, followed immediately by max reps of push ups.


21, 15, 9

42, 30, 18

21, 15, 9

Toes to Bar Pull Ups (T2B going straight into a Pull Up)

AbMat Sit ups

KB Windmills (1.5/1)

REC: Belt Squats 5x5 (Squatting atop 2 boxes, with a weighted belt around the Athlete's waist, and squatting to just below parallel)


Thursday, November 29, 2012

Sorry for the late posting.  I was unexpectedly without a phone or laptop.

Skill:  Muscle Up work.  Get your first one or get several.  This isn't for leaderboard, so focus on improving the skill.  10 minutes of work.

WOD:  "Bookends"

50 KB Swings (1.5/1)


3 rounds of (Use two bells for each of these moves and scale accordingly)

20 KB Windmills (1.5/1)

KB Waiter walk (1.5/1) 4 lengths of the box (Arms extended overhead, only advance with bells overhead)

20 Single Leg KB Deadlift ( bell)(1.5/1)


50 KB Swings (1.5/1)

REC:  100 Abmat Sit ups for time