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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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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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Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

WOD for Monday 013012 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
10 Deadlifts (225/155)
10 Bar Facing Burpees
Run 100m

Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength segment, perform sets of Back Squats working up to a Max Effort single rep for the day.  Make sure to squat all reps below parallel.

For the conditioning workout, scale the Deadlift load as necessary.  You should be use a load that will let you do most sets of the DL unbroken.  Take care not to hit your head on the bar during the burpees.  Sprint each 100m…take a few deep breaths before starting so you can avoid jogging and run as hard as you can each round.

ENDURANCE WORKOUT tonight at 6pm!

Breath and Fire – The Power of Mantra!

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WOD for Sunday 012912 — Click Here For Today’s Schedule
Skill:
Coach’s Choice
–Rest–
5 Rounds For Time:
Row 500m
Run 400m

Post Workout Time to Comments
The conditioning workout is pretty straight forward.  Try to maintain your intensity for each row and run. 

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility & drills
1 mi @ 70 – 75% effort
Rest, but a minimum of 2 min
1 mi @ 80 – 85% effort
Rest, but a minimum of 2 min
1 mi time trial

Greg Amundson Will Get You Fired Up!

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WOD for Thursday 012612 — Click Here For Today’s Schedule
Handstands and Handstand Wall Runs
Perform 50 strict wall walks
–Rest–
For Time:
100 Burpees
Jump to a height 6″ above your outstretched arm

Post Workout Time to Comments
For the skill segment, practice Handstands against the wall or free standing.  If you can do the up against the wall with ease try to complete 50 strict wall runs (see video below).

For the conditioning workout, set up under the pullup rig or under a set of rings.  Your Burpee jump should be to a height 6″ above your outstretched arm when standing flat footed.

ENDURANCE WORKOUT tonight at 6pm!

Wall Walks

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