Andy and Frank working the Bench Press! Always important safety is first, Always have a spotter!
I. Change to Holiday Schedule:
Thursday: 5:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
Friday: 6:30 am, 9:00 am, 11:30 am
Saturday: Gym Closed
Sunday: 10:00 am and 11:00 am
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
High Hamstring Stretch
Band Hamstring Stretch
Shoulder Mobility Work
Box Hip Flexor Stretch
III. Skill and Metabolic Conditioning Workouts of the Day:
A. Skill Handstand Practice, Handstand Holds, Frog Headstands, Headstands, Free Handstanding
B. Max Box Jump Height
*Compare to October 4th, 2010.*
C. “Single Trick”
10-9-8-7-6-5-4-3-2-1 of:
DB Thruster
1-2-3-4-5-6-7-8-9-10 of:
Burpees
*Rotate between the two exercises. You will do 10 Dumbbell Thrusters, then 1 Burpee, then 9 Dumbbell Thrusters, then 2 Burpees, and so on.*
IV. Competitors Schedule Workouts of the Day:
A. Max Box Squat, Work up to a 1 Rep Max Box Squat(Box at Parallel)
B. Good Mornings, 6 sets of 6 reps @ 50% of 1 Rep Max Back Squat
C. Max GHD Sit-Ups in 2:00 Minutes
D. Muscle-Ups, 7 sets of Unbroken 4 reps, Rest as needed between sets
Post Weights Used and Times to Complete to Comments.
enjoyed the wod today used 30 for thrusters time was 10:09 6:30 class on friday cant wait see ya all there!
Nice job, Brucie! MattD, awesome badass effort with those giant dumbbells! See ya in the AM. Happy New Year, y’all!
Thanks jill you had an awesome performance as usual!
see you guys in the am and hopefully a few more
Used 25 # dumbbells … Ended in 9:22. Great job to everyone today and happy new year to all!!!
todays comp wod was great and very long haha john and i worked together today. I got 320 on Box squat which i was happy with i tried 340 and failed i think i could of hit maybe 330 next time tho….i did my good morning at 157.5#, those were a lot tougher than i thought they would be, but great since we havent done these in quite some time. The thrid workout was the max ghd situps in 2 mins, which i got 54. Finally the last workout was the Muscle ups which was 7 sets of 4 unbroken. I was able to do all the muscle ups unbroken which i was pumped! Great job to the 430pm class really rocked out those box jumps big shout out to Kelly, Chrys and Thad who really gave it thier all in the box jumps and even though nervous went for thier max height!! Great job everyone!!
PS when are we going to finish the Paleo Challenge we have to do the mile and body weight stuff!!! best hurry up!!!