Friday 5.15.15

Strength:  Overhead Squat 2-2-2-2-2

WOD: Complete (or a 15:00 time cap):

- 21 Ring Dips*

- 50 Alternating Jumping Lunges - prison style (25/leg)

- 15 Ring Dips*

- 50 Alternating Jumping lunges - prison style (25/leg)

- 9 Ring Dips*

*Ring Dips must be completed with at least a full second hold at the top completely locked out (palms rotating forward, chest up, shoulder blades pulled back and down).  If unable to do so on dips, use ring push ups.  If still not able, use ring push ups from the knees.  But the lock out should be the same as the dip!

Friday 8.22.14

Join us tomorrow at 10:15 for a Compound Nutrition Post-WOD potluck!

Strength: Deadlift 5-5-5-5-5

WOD: For Time:
- 21 Ring Dips
- 50 Jumping Lunges - Prisoner Style (25 each leg)
- 15 Ring Dips
- 50 Jumping Lunges - Prisoner Style (25 each leg)
- 9 Ring Dips

Compare to 07.25.14

Post weights and times to comments.

Friday 7.25.14

Um...caption this?

Strength:  Deadlift 5-5-5-5-5

WOD:  For Time:

- 21 Ring Dips

- 50 Jumping Lunges - Prisoner Style (25 each leg)

- 15 Ring Dips

- 50 Jumping Lunges - Prisoner Style (25 each leg)

- 9 Ring Dips

Post weights and times to comments.

Tuesday 4.08.14

Strength:  Front Squat 5-5-5-5

WOD:  AMRAP in 12:00:
- 5 Knees to Elbows
- 10 Push Ups
- 15 Jumping Alternating Lunges (once on each leg = 1)

Post weights and times to comments

Friday 9.24.10

Check out this video. We will do these today, only we will do them "Prisoner Style"!

SWOD:
Deadlift 5x5

Metcon:
On the minute for 12:00:
- 5 Clapping Push Ups
- 10 Jumping Alternating Lunges (Prisoner Style)
- 50 yard sprint

WOD Tips:
For the SWOD, warm up with increasingly heavier sets, and then do 5 sets of 5 reps at the same weight for your work sets. Use 70-80% of your 1rm depending on how strong you feel. Use any deadlift technique you want: conventional, sumo, even snatch-grip. If you always do one style, try and switch it up.

For the metcon, this is meant to be explosive. If you can't clap between push ups, see if you can at least get your hands off the ground at the top of each rep. If you still need to scale it down, do regular push ups. For the jumping lunges, try and make sure your knees track over your toes the whole time, especially on your front leg. Prisoner style means your hands will be behind your head with your fingers interlocked. For the 50 yard sprint we will do 25 yards out and back. That way you can do the exercises inside, sprint away from the roll up door and then back to it. On the minute for 12:00 cycle through the circuit. If you don't complete a round, you will still start the next minute with push ups. Your score is the number of rounds you complete.

Post weights and rounds completed to the comments section! bc