Wednesday 6.10.15

Strength: Hang Power Clean 3-3-3-3-3

WOD:  Complete 4 rounds:
- 1 Min. Box Jumps
- 1 Min. Walking Lunges holding 45#plate/ 44# KB – Max Reps
- 1 Min. Russian Twists w/ 45#plate/ 44#KB – Max Reps
- 1 Min. Rest

*For Box Jumps, use height that you can land with hips above parallel in a "power" position.
*For Walking Lunges count each step as a rep. Plate/ KB may be held in any way.
*For Russian Twists count each plate/KB strike as a rep.

Monday 5.18.15

Strength:  Barbell Row 5-5-5-5-5

WOD: 4 rounds:
- 10 Kettlebell Snatch or Clean and Press/ arm (about 25% body weight)
- 15 Pull Ups
- 20 Russian Twists (same KB) - 1 rep = touch ground once on each side

Monday 4.06.15

Photo courtesy of Wodmedic.com

Strength:  Back Squat 1-1-1-1-1-1

WOD: AMRAP for 15:00:
- Wall Walk with Push Up – 3 Reps
- 15 Kettlebell Swings (53/35#)
- 30 Russian Twists (53/35#)

Thursday 3.12.15

Set up with your forearms and toes with your elbows at 90 degrees, directly underneath your shoulders. Keep torso straight, stomach tight, and back flat as you hold this position

Skill: Strict Chin Ups 5 x max reps

WOD: Complete 4 Rounds on alternating minutes:*
Minute 1: - 7 Push Press (135/85#)
- max reps. Ring Rows

Minute 2:
- 10 Russian Twists - 1 touches to each side = 1 (45/25#)
- max hold. Front Pillar Hold

*On minute zero, complete presses and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

Thursday 2.12.15

Congrats to the Nutrition Challenge winners; Bonnie, Mary and Tina!

Skill:  EMOM for 8:00:
- Wall Walk
- 3-5 Handstand Pushups or 15 sec hold

WOD:  5 rounds for time:
- 10 Power Clean (185/ 135#)
- 10 Russian Twist w/ KB (1 rep = 1 each side)

*Optional:  AMRAP for 3:00:
- Pistols (alternating)

Monday 1.05.15

All this week we are going to incorporate GRID score workouts.
Complete them, then at the end of the week, enter the info HERE (in the red portion of the page) to get your score!

Get on the rings and play!!
You can't get your muscle up without doing it and even if one isn't in your immediate future it's simply fun .

Skill: Muscle Up practice, then: 

GRID score: Complete as many Ring Muscle Ups as possible in 80 seconds.

WOD: AMRAP in 15:00- 10 yard KB racked Walking Lunge
- 10 Kettlebell Swings
- 10 Russian Twists

*complete WOD with a 53/35# Kettlebell

Thursday 3.27.14

Strength:  Barbell Row 5-5-5-5

WOD: 15, 12, 9, 6, 3 reps of:
- Kettlebell Chainsaw Rows (each side)
- Dynamic Push Up
- Russian Twists (w/ same KB - touch each side to equal 1)

__________________________________________________________________________

Next Rookie Rumble registration begins March 29th

Link:  Rookie Rumble 5

Thursday 7.18.13

Skill: On the minute for 10:00
- 3-5 Pull Ups at your hardest variation.

WOD: AMRAP in 15:00:
- 30 Overhead Walking Lunge (45/25#)
- 15 Broad Jumps (6'/4')
- 15 Russian Twists (45/25#)

For the lunges: *Plate has to be locked overhead with straight arms.
                       *15 lunges with the right leg, 15 lunges with the left leg.
                       *Back knee has to touch the ground to count as a rep.

For the russian twists: *sit on the floor with you feet raised off the ground slightly, find your balance
                                  *hold the weight plate with both hands on one side
                                  *twist the torso side to side, planting the bottom of the plate on the floor on each side
                                  *touching the ground on both sides = 1 rep

Post reps and rounds to comments.

Wednesday 2.27.13

Russian Twists

Strength: Front Squat 5-5-5-3-3-3

WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest

Post weights and reps to comments.