June 2011

7.1.11 WOD

by Jeff, Coach on June 30, 2011 · 2 comments

Stupid Rule of the Day:
If at any time you break the “two-hand rule” while sitting down in the gym tomorrow, you must perform 10 burpees. If this sounds like the dumbest thing ever, then your best bet is to:

a) Don’t sit down
b) Don’t have crappy posture.

Feel free to call anyone out on the “two-hand rule,” including myself. If someone refuses to play by the rules, that’s their choice. If you have no idea what the “two-hand rule” is then you probably didn’t do your homework, and at the very least, you should probably ask someone about it before class starts.

20 minutes of Gymnastics skills/progressions.
20 minutes of Deadlift form work.

10 Rounds of:
5 Deadlifts - BW (w/ hand release)
15 Push-Ups (w/ hand release)

Speak Peak/Question of the Day:
Saturday’s WOD will be “Fight Gone Bad.” What’s your strategy?


6.30.11 WOD

by Jeff, Coach on June 29, 2011 · 2 comments

15 Minutes of:
Choose your own Mobility Adventure.

500m Row
15-12-9 Reps of:
-Back Squats* - 225/155
500m Row

*Each time you dump/rack the barbell mid-round, complete 15 Burpees before continuing on.
**Each time you come off the pull-up bar mid-round, Run 150m before continuing on.

For Fun:
150m Overhead Walking Lunges - 45/25


6.29.11 WOD

by Jeff, Coach on June 28, 2011 · 1 comment

5 Rounds increasing weight each round of:
1 Shoulder Press
3 Push Press
5 Push Jerk
For load, not time.

3 Rounds of:
500m Run
15 Ring Dips
15 Shoulder to Overhead - 95/65

Question of the Day: Ned’s sweat angel or spilled water bottle?

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6.28.11 WOD

by Jeff, Coach on June 27, 2011 · 2 comments

1-1-1-1-1-1-1 Hang Power Snatch (from mid-thigh)

7 Rounds of:
10 Single-Arm Dumbbell Squat Snatch (5 each arm) - 35/25
20 Sit-Ups
30 Double-Unders

Homework/Video of the Day:

Watch it. Post any questions that you have to the comments section. There will be a quiz on Friday.


6.27.11 WOD

by Jeff, Coach on June 26, 2011 · 1 comment

3-3-3-3-3 Snatch Grip Deadlift

Row 500m
45 Thrusters - 45/35
40 Push-Ups
35 Deadlift - 135/95
30 Pull-Ups
Run 250m

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