Wednesday 5.11.11

Do you see anything wrong with this form?

SWOD: Candlestick to Front Lever 5x Max reps

Metcon: 3 rounds
- 21 Thrusters in 60 sec (105/85)

- 5 Tire Flips

- Rest 45 sec

For this Metcon, keep a running clock. Challenge....Try to complete all the thrusters with out dropping or setting down the weight. You will have 60 sec to complete 21 thrusters - so pace yourself but keep the power in the technique. Try to be as smooth as possible in your transition from the front squat to the press. Using your legs to do most of the work. For the tire flips, make sure you get a nice wide grip. Your Arms should be outside of your legs. Your chest and chin resting against the tire. It is ok to round your back and be up on your toes. Lastly, make sure the power is coming from your hips and you are activating your shoulders at the top of the lift. As you finish, make sure you are following though the weight as you push it over.
 
Post your comments and times

Wednesday 4.13.11

Members of The Compound's soccer team after a game!

SWOD: 3x10 of each…
-Headstand leg raise (starts in tri-pod position)
-Candlesticks to front lever

Metcon: "Diane"
21,15,9 of:
-Deadlift (225/155lbs)
-Handstand push ups

Compare to 1.07.11.

Post times to comments. cc

Monday 1.31.11

Dani in the clouds

Warm Up: 3 Rounds

- 3 Candlestick to Front Lever
- 20 Squats
- Stair Run

SWOD: Clean & Jerk 90%x1, 80%x3, 70%x5 of 1RM

Metcon: AMRAP in 10min
- 3 Thrusters (135/95)
- 6 Burpees
- 9 Bent Over Rows

For the clean, make sure you are getting a strong hip drive. For the jerk, a strong dip-drive and 100% commitment to the fall under the load. Get after it!