10.01.15

catburpees

Warm up:

Coaches choice

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Strength:

Bench Press

40% x 5

50% x 5

60% x 5

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WOD:

Main Site WOD

Burpee +  Back Squat ladder 185/130

rest 3 mins

Burpee + Shoulder Press ladder 115/80

rest 3 mins 

Burpee + Dead lift ladder 245/170

*** For ladder pattern perform 1 rep of each exercise the 1st minute, 2 reps of each the 2nd minute, 3 reps of each the 3rd minute, continuing as long as you are able. Post # of minutes completed for each ladder. ***

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Cool down:

200 m walk

6.10.15

6984_399214133487165_678441060_n

Warm up:

500 m row

10 tuck jumps

knee hugs down box floor

10 donkey kicks

10 leg swings each leg

20 sec small arm circles

20 sec large arm circles

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Skill:  

As many  pull ups without coming off the bar as possible

*log # into zen*

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WOD:

Gymnastics Chipper

55 Second Handstand hold

(accumulate if you cant stay up that long)

45 Box jumps 24/20

35 push ups

25 lunges

15 ring dips

10 burpees

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Cool down:

200 m walk and stretch something

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Extra Credit:

3 x 10 goblet squats

5.27.15

misery

Warm up:

500 m row

10 tuck jumps

wall to wall lunge walk

10 push ups

30 sec handstand hold

5 tuck jumps

3 cartwheels

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Mobility:

psoas

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WOD:

For time:

100 burpee box jumps 30/24

(25 min time cap)

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Cool down: 200 m walk

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Extra Credit:

Accumulate 90 secs at the top of the rings

(keep rings in tight SQUEEZE) then

Accumulate 90 secs at the bottom of the ring dip