Thursday 2015.01.29

Handstand push-ups!


BBG (off)
A) Hang Clean
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Clean
3-3-3-3-3


Conditioning
Now, for a blast from the recent past . . . how much can you improve from 2015.01.15?

10 minute AMReAP of:
KB Get-ups, 1.5 pood/1 pood (24 kg/16 kg)

If you use a dumbbell, the prescribed weights are 55#/35#.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch (this is similar to low flamingo, but it is done on the floor).

Wednesday 2015.01.28

Diana and Geneva working hard on the ergs (in-the-know speak for "rowers")


Barbell Group


Tuesday 2015.01.27

Mobbin' and chillin'


Open Gym


Monday 2015.01.26

Guess who's back!  Welcome back, Rowdy!


Skill
4 cycles of:
1. Handstand/HSPU
2. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 3:00 plus transition time). Set a goal for each skill in the cycle.


Conditioning
Partner WOD
4 RFT, "Tosh" style:
5 Burpees
15 CTB Pull-ups
25 Goblet Squats, 1.5 pd/1 pd (DB equivalents: 55#/35#)

One partner completes an entire round and then rests while the other partner completes his/her round, etc. Each partner completes 4 rounds (individually), so a total of 8 rounds are completed by the partners together. Post times to comments.


Finale
2:00/leg in the couch stretch and 1:00/leg hamstring bar mash

Saturday 2015.01.24

Post-metcon Tyler . . .

. . . and post-metcon Kevin from "Home Alone"



BBG (off)
A) Push Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)


Strength/WL
Push Jerk
5-5-5-3-3-3


Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale
Partner thigh mash - 2:00/leg

Thursday 2015.01.22

Scott does a great job maintaining a flat back during the squat.


BBG (off)
A) Front Squat
3-3-2-2
The last set should not be a 2 RM - leave some left in the tank.


Strength/WL
Front Squat
2 x 5, 1 x 5+


Conditioning
3 rounds of:
1:00 Row
1:00 Push-ups
1:00 Double-unders
1:00 Squats


One minute of rest is taken after each round (i.e., work for 4 minutes, rest for 1 minute).  Your score is the total number of reps completed (count calories for the rower).


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Wednesday 2015.01.21

Diana busts out some squats



Barbell Group



 
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