September 28, 2011
15 minute Gymnastics Skill Work
Choose between
– Muscle Up progression
– Kipping
– Handstand/Handstand Walk
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In 8 Minutes
Row 1000m
AMRAP Squat Clean 135/95
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Mobility WOD
0 Comments
September 27, 2011
800m Run
40 Box Jumps
600m Run
20 Shoulder to Overhead 135/95
400m Run
40 Box Jumps
200m Run
20 Shoulder to Overhead
4 Comments
filed under: WOD
September 26, 2011
Back Squat 3-3-3-3-3
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3 Rounds for Time
15 Right Arm Russian KB Swing 1.5/1 pood
15 Left Arm Russian KB Swing
400m Run
7 Comments
filed under: WOD
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Oh, it always looks easy on paper…my forearms burned bad after this one!
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Yep, good grip training today….would have been a good combo with TTB. Beware of this future WOD!
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Wow…that is a flattering pic. It looks like a fight with constipation gone bad!
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haha! Just thought you were working hard…didn’t think it was too bad.
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65-75-95-105-115
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9:24 with 11kg KBThanks for pushing me to 95 on this one, Janet!
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185-205-225-235-255lbs + 11:30ish w/ 53lb Kb (i forgot to write it down ;( , please correct me if wrong
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September 23, 2011
A1. Deadlift 4×5
A2. 15 yard Resisted Run
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3 Rounds for Time of
15 Pull Ups
20 Hand Release Push Ups
200m Run
3 Comments
filed under: Strength Training, WOD
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Trying to get in the habit of posting times, etc. for Matt here on the blog…please post yours as well:
8:28
See ya’ll soon -
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@David – Will do.. i’ll get into the habit!
@Michelle – Robins sister Rachael i believe took this one, Shes a pretty dope photographer
September 22, 2011
5 Sets
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12 Thrusters 95/65
45s Row for meters
r/r – 4 min
* Record time and meters rowed for each interval
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Old School BOLT….oh how we have changed!
2 Comments
filed under: WOD
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Hey everyone…Matt is looking into online trackers so that we can track our WOD times, etc. online. So, lets get in the habit of posting our times, etc. here, so we will “hit the ground running” when the online tracker is in place. I have found the hardest part of a gym implementing a tracker is getting everyone in the habit of remembering to post their scores.
10/30s: 95#/1:01/143M ; 95#/1:00/148M ; 105#/1:05/149M ;
15/45s: 115#/2:02/187 ; 115#/2:58/181M
The tracker will make much more sense than this scribble, but hopefully you get it.
Come on, join me in making this a habit and look forward to the online tracker when Matt can get it up and running! -
Sounds good David! Wow I’m so not awake in this pic, but its awesome!
September 21, 2011
10 x 100m Sprint
r/r – 1 min
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L-sit/L-hang – Accumulate 3 minutes
0 Comments
tags: Speed Training
weight, time: 45#, 17:05
105#, 17:14
75# and 17:30something. I forgot to take a pic.
Great job y’all