Tuesday 3.05.13

Happy $#%-th Birthday Erica

Skill: Muscle Up practice. Spend 20 practicing an aspect of the muscle up, ring dip or ring pull ups.

WOD:  "Coach Erica"
5 Rounds for time
- 3 Handstand Push Ups
- 5 Burpee Box Jumps (24/20")
- 10 Sumo Deadlift High Pulls (95/65#)
- 32 Air Squats

Post reps and times to comments.

Monday 3.05.12

Happy Birthday Coach

Strength:  Front Squats: 3x5 @ 85%

Conditioning: "Coach Erica".  Compare to 3.05.10
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)

This workout was created for Erica's birthday two years ago, and we thought we'd bring it out again today since she's been home sick with the family.  The numbers were going to change to coincide with the year, but I decided to be nice and keep it as originally written.

Post weights and times to comments.

Friday 3.05.10

Happy Birthday Erica!

If you haven't yet done so, take the poll at the top of this page about what class times you would like to see at the Compound. Help us help you!

SWOD:

Bench Press 5rm

*And*

Weighted Chin Ups or Chin Up practice in between sets of the bench press.

Metcon:

"Coach Erica"

5 Rounds for time of:

-3 Handstand push ups

-5 Burpee Box Jumps (24/20 inch box)

-10 Sumo Dead Llift High Pulls (95/65)

-32 Squats to a medicine ball

WOD Tips:

For the SWOD, make sure you are resting an appropriate amount, but you should do a set of bench presses, take a minute or so, do a set of chin ups, take another minute, back to the bench, etc. It is still strength work, we're just super setting lifts to get more accomplished.

For the metcon, on 3-5-10 Erica turns 32, hence then numbers on each lift. We've done all these movements before so there is no explanation needed, just don't put your butt through the wall! (Kyle, that's for you!)

Post weight and time to the comments section! bc