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WOD for Sunday 020512 — Click Here For Today’s Schedule
Kipping Pullups
5 minutes – Perform as many snatches as possible (use heaviest safe load and switch hands as needed)
–Rest–
3-6-9-12-15 Reps For Time:
Deadlift (185/115)
Pullups
Run 200m

Post Workout Time to Comments
For the skill segment, you will practice a series of Kipping Pullup drills.

For the conditioning workout, use 50% 1RM for the Deadlift.  Lower the bar back to the floor for all reps.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!

Kipping!

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The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Time is running out to sign up!  More info

WOD for Saturday 020412 — Click Here For Today’s Schedule
KB Snatch
Drills, then test
5 minutes – Perform as many snatches as possible (use heaviest safe load and switch hands as needed)
–Rest–
With a partner for time:
200 KB Swings
300 Double Unders 
Run 1 Mile

Post Power Clean Loads and Workout Time to Comments
For the skill segment, you will practice a series of KB Snatch drills.  Then you will perform a short, 5 minute KB Snatch “test”…as many reps as possible with as much safe load as possible in 5 minutes.  You can switch hands and put the KB down as many times as necessary.

For the conditioning workout, you will have a partner.  You can share the workload for the KB Swings and Double Unders.  Both partners must complete the 1 mile run.  Time stops when both partners have finished the run.

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am!  PILATES today at noon!

WOD for Friday 020312 — Click Here For Today’s Schedule
Power Clean
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
30 Overhead Walking Lunges (45/25)
15 Ring Dips

Post Power Clean Loads and Workout Time to Comments
For the strength segment, add weight to the bar each set working up to the heaviest Power Clean for the day.  On the sets of 3, you can and should reset the bar on the floor for each rep.  Remember that receiving the bar anywhere above “below parallel” is considered a power clean.

For the conditioning workout, you are a taking a total of 30 steps each round, not each leg.  Substitute bar or parallette dips for Ring Dips as necessary.

OPEN GYM tonight from 7-7:45!

Pyrros Dimas – Power Cleans in Slow Mo

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WOD for Thursday 020212 — Click Here For Today’s Schedule
Muscle Ups
Take 20 minutes to practice Muscle Ups, transitions, or linking MUs together. 
–Rest–
4 Rounds For Time:
10 Overhead Squats (135/95)
50 Double Unders

Post Workout Time to Comments
For the skill segment, practice Muscle Ups, transitions, stringing multiple reps together, or ring dips and pullups.

For the conditioning workout, take the OHS bar from the floor, not the rack.  Sub for DUs today is parallette jumps. 

ENDURANCE WORKOUT tonight at 6pm!

No false grip Muscle Up Progressions

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WOD for Wednesday 020112 — Click Here For Today’s Schedule
Push Press
3-3-3-1-1-1
–Rest–
AMRAP in 8 Minutes:
3 Push Press (use 75% from last set)
5 Ball Slams

Post Push Press Loads and Workout Time to Comments
For the strength segment, perform Push Presses (not Jerks — ie, no rebend of the knees) increasing the load each set up to the heaviest 1 rep you can get for the day.  Don’t forget to ring the cow bell with your PRs!

For the conditioning workout, use 75% of the heaviest weight you lifted on the Push Press from the strength segment.  This should be heavy.  You CAN take the bar from a rack today.  Use a heavy ball for slams.

Greg Everett demonstrates the Push Press – take note of how he lowers the bar and absorbs with his legs

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