April 14, 2014

Strength week begins with a benchmark WOD of Diane.

 

Mobility:

 

5 min squat mobility

 

Strength:

 

1 rep max Front Squat

 

Skill:

 

Core work/bracing

2 rounds 10 Palloff presses/10 KB Pullovers

 

Palloff press video at: https://www.youtube.com/watch?v=T7JTOP8rpdg

 

Metcon: Diane

 

BENC...

March 24, 2014

For old times sakes, a Zone workout to start off the week.

 

Mobility

 

10 minutes

 

Skill

 

10 mins to practice headstands and handstands and handstand walks

 

Strength

 

back squats 5x5 across

 

WOD

 

10 stations, 2 rounds, 45 secs on 15 rest

 

1. Handstand push-ups

2. Ball slams 30 l...

February 20, 2014

Happy Birthday Nell! And a happy birthday to Bob too! (See if you can figure out Nell and Bob's ages from the workout.)

 

Strength:

 

Close Grip Bench Press

Weighted pull ups

 

10-8-6-4-2

 

WOD

 

2 RFT

 

2 deadlifts (205/185)

19 double unders

19 burpee box jumps (24/20)

19 double...

February 5, 2014

Mobility

 

10 minutes

 

concentrate on homework folders and “bullet-proof” shoulders

 

Skill

 

Handstand Progressions

 

WOD

 

“Maggie”

 

50 reps for time:

 

burpee push-up sit-up handstand

 

(combo of all four equals one rep)

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