Monday, October 31, 2011

Gymnastic Volume

Meg retesting after the MWOD.

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
3 x 5 Back Squat [mpg]
WOD
Gymnastic Volume
1 move for 20 minutes or 2 moves for 10 minutes each.
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute. 
stay within 2 reps for all sets.
Record reps and total to comments.
Time limit:  20 minutes
Cash-out
Stretching (5’)
-Test/retest: rack position.
-Roll out the triceps 3-4' on a barbell.

 


Thursday, October 27, 2011

"Karen"

Kirsten at the wall-balls

Buy-in
Warmup (10’)
Skill (10’)
Strength (10’)

WOD: “Karen”
  • 150 Wall Ball for time

Cash-out
Stretching (5’)


Tuesday, October 25, 2011

Run, Muscle Ups, Deadlift

We've been doing as much mountain biking as the weather allows.  Here's us back in the gym.

Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
  • 3 x 5 Shoulder Press [ wmv]
WOD
3 rounds for time:
Time limit:  15 minutes
Cash-out
Stretching (5’)
Nice trick!  I wish I had this in high school (too much jumping on the ski hill.)


Wednesday, October 5, 2011

Push-ups, Turkish Get-ups

Focusing on recovery.

Buy-in
Warmup (10’)
Skill (5’)
3 rounds for time:
  • L - sit on rings
rest 1 - 2 minutes between rounds
Strength (10’)
WOD
8 rounds for time:
  • 4 Hand-Release Push-up
  • 2 alternating Turkish Get-ups II [wmv][mov] III [wmv][mov] IV [wmv][mov]
Time limit:  20 minutes
Cash-out
Stretching (5’)

Double Unders

 Kirsten with her game face on.

Buy-in
Warmup (10’)
Skill (5’)
Back Levers:
start with band in front of body across rings (under hands, threaded through fingers)
inverted hang
lower down into back lever, band supports weight; straight back tight body.
back up to inverted hang, lead with heels. 
Strength (10’)
WOD
Time limit:  15 minutes
Cash-out
Stretching (5’)
Roll upper legs an inch at a time.  Find a spot, then mobilize the tissue there.