Thursday, May 24, 2012

Toes To Bar, Ring Push-ups, Goblet Walking Lunges

Kirsten on the ring push-ups.

Mobility
    • Thoracic spine: roller, arms overhead, tight tummy, push down butt.
    • Ankles
Strength
    • ME Front Squat
WOD
4 rounds
    • 10 Toes To Bar
    • 10 Ring Pushups
    • 20m Walking Goblet Lunges w/KB (look it up)


Sunday, May 20, 2012

Gymnastic Volume


Last week's workout #3
Look, new earrings.

Skill
WOD
Gymnastic Volume
2 moves, 10 minutes each.

Double Unders, Squats, Push-ups


WODgasm.

Strength
DE Power clean
2x on the minute at 50% for 10 minutes.
WOD
AMRAP in 12 minutes
30 Double Unders
20 Squats
10 Push-ups

Fran


Last Week's Workout #1
Kirsten's Fran face.

Strength
ME Power clean x 2
WOD “Fran”
21 - 15 - 9
Thrusters 95 (65)#
Pullups

Tuesday, May 8, 2012

Double Unders, Pull-ups, Push-ups



WOD
3rounds of:
30 Double Unders
10 Pull-ups
10 Push-ups

Gymnastic Volume




WOD
Perform submaximal reps every minute on the minute for 10 minutes.
Stay within 2 reps.
Repeat with another movement.


Tuesday, May 1, 2012

Bear Complex



WOD
The Bear Complex:
5 rounds for max weight.
Do 1 rep each of:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Repeat for 7 cycles to make one round.
You may not set the bar down. If you do, you're done.
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