WOD 10/13/09

WOD

30-20-10

Front Squat

Hand Stand Push-ups

KB Swings

Toes to Bar

WOD 10/12/09

With a partner.....

2 minutes at each station

2 rounds of each exercise

*Partner pull-ups

*Box jumps

*Leg throw-downs

*Push-ups to failure

*Medicine ball sit-ups

WOD 10/9/09

Muscle up progressions

We are going to start learning muscle ups today! We will start with the progressions. First, pulling yourself up with your legs on the ground, then attempting to do full body pull-ups on the bars, then trying a muscle up on the rings. Our overall goal is to give everyone an introduction to the technique used for preforming this dynamic men's gymnastic move on the rings. 

WOD 10/9/09       

"Karen"

150 Wall Ball shots for time

20#/12#

3.....2.......1.......GO!

W.O.D. 10/7/09

25 Walking Lunges

50 Box Jumps

20 Double-unders

25 Ring dips

20 Knees to Elbows

30 KB Swings

30 Sit ups

20 Cleans

25 Back extensions

30 Wall Ball

3 Muscle ups

WOD 10/6/09

40 Double Unders

5 rounds of

7 Clapping Pull-ups

7 Ring Dips

7 Handstand Push-ups

7 Push Jerks

40 Double Unders

A BIG thanks to Ryan McGovern, Daniel & Diana Murray, Joel Nelson and John Dahl for helping us put up the uneven bars this weekend! What a project! 

WOD 9/28/09

Cindy

AMRAP in 20 minutes of

5 Pull-ups

10 Push-ups

15 Squats