The choice is yours

WOD

It’s your choice whether you do continuous minutes of:

Med Ball Cleans 20# Men 14# Women

Back Squats 55# Men 35# Women

Kettlebell Swings 1.5 Pood Men 1 Pood Women

 

Let’s get it!!!

This is what your coach does on vacation...

WOD

10,9,8,7,6,5,4,3,2,1

Medicine Ball Cleans

Pushups

Box Jumps

Dumbell Push Press

Diane

 

Jim Hess taking a little nap. He just made it through a FGB...nice work!!!

 

 

WOD

“Diane”

21-15-9

Deadlift

Handstand Pushups

This one was requested….but I’m not going to say by who!!!

 

Shirley McNair doing some pullups

 

 

WOD

 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Ladies and Gentlemen…I give you “Fran”

Poole doing some Capoeira in between our surfing

WOD

“Fran”

21-15-9

Thrusters Rx’d M-95# W-65#

Pullups

Friday Fun Day

Here is a video to take a look at in regards to the JUMPING POSITION OF THE CLEAN.  Here Mark describes what we have been talking about for the last couple of weeks when working on our cleans.  It must hit that jumping position on the middle of your thigh or it’s just will not be as smooth and as efficient as it should be.

 

Ian Parrish; Strongman in making...never to early to start right?

 

 

WOD

3 rounds for time of:

10 Hang Power Snatches

10 Pushups

20 Double Unders

20 Burpies

30 Squats

30 Sit Ups

HELLen or Helen?

 

Mom and daughter working

 

 

WOD

“Helen”

3 rounds of:

400m run

21 kettlebell swings

12 pullups

GGGGOOOOO!!!!!!

 

 

HANDSTAND PUSHUPS!!!!

 

 

WOD

20 min AMRAP:
1 Thruster (HEAVY)
3 HSPU
15 wall-ball shots
15 swings

Have a shot at the “CHIEF”

 

Some freshman getting a breather

 

 

WOD

 

“The Chief“
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

 

Don Todd flippin

 

 

WOD

Deadlift 

3-3-3

THEN

10 Rounds of

5 Tire Flips

5 Pullups