May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

April 17, 2014

Mobility:

 

10 minutes

 

Skill:

 

Breathing 90-90 

plank holds

 

Also work on heavy yolk carries and stone to shoulder with the atlas stones

 

Metcon:

 

21 min AMRAP

 

ODD minutes: max cal row in 40 seconds

EVEN minutes: 5 Burpees

 

*Score is total calories rowed

 

 

April 1, 2014

Deloading week, day two? Too good to be true? 

 

Mobility

 

20 min

 

Skill

 

5 rounds not for time

 

5 Stone to shoulder 95/65

10 kettle bell overhead walking lunges (5 right arm/5 left arm) 53/35

 

WOD

 

4 rounds of 400m row

1 min rest between rounds

March 20, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Breathing Drills & Core Work

 

Strength:

 

Bench Press & Strict Pullups

 

3 sets of max reps at 60 percent of 1 rep max

 

Skill

 

Work on kipping

 

Metcon

 

4 rounds for time:

 

5 Atlas Stone Squats

Atlas Carry

20 Step-ups (24/20)

February 26, 2014

Mobility

 

breathing and core work

 

Skill

 

split squat and goblet squat progressions

 

Metcon

 

16 min amrap

 

5 atlas stone squats

Suitcase carry 70/52

8 box jump overs 20"

10 med ball sit-ups 20/14

 

 

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