Archive for December, 2012

Thruck fusters

Posted: December 29, 2012 in WODs

21-18-15-9-6-3
Thrusters 96/65
Sit ups

Today was a couplet… You def had to be mentally strong for this amount of thrusters and you guys did!

A few tips for perfecting the Thruster keep your torso upright, bounce out of the bottom and shoot those hips creating upward force on the bar!

Awesome day guys and don’t forget to wish Saundra a happy birthday!

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Still rings like a boss

Posted: December 29, 2012 in WODs

Skills
Playin in the rings
Supports
L sit
Inverted
Skin the cat
Ring push ups
Ring handstand push up
Muscle up
Muscle up into handstand push up

Wod
3 rounds
50 double unders
25 barbell step ups 20″ 95/65
15 4″ deficit hspu

Your body can learn a lot from just jumping on things and playing. Especially the still rings, they are tough and require a ton of strength and coordination. So just by hanging from the and messing around you are gaining body awareness and strength. Have some fun!

Now it’s time to work, you really needed the game face on today as these movements demanded everything you had. No matter how you do you hspu’s I want to challenge you that’s why all had plates under their hands. Nice work
Apollo

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Snatch, burpee, push press

Posted: December 27, 2012 in WODs

Strength
Build to a heavy back squat

Wod
12 min amrap
6 hang snatches 115
9 burpees
12 push press

Couple of us set some nice new prs on the back squats looking forward to more of those. Who doesn’t love lifting a Ton of weight?!?
Apollo

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12 days of Christmas

Posted: December 27, 2012 in WODs

200m run/row
2 snatches 135
3 thrusters
4 ring dips
5 burpees
6 ttb
7 pull ups
8 kbs 70/55
9 box jumps 24/20
10 hspu
11 plate burpees
12 wall climbs

Happy holidays, merry Christmas and good luck recovering!
Apollo

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Schedule change

Posted: December 24, 2012 in WODs

Monday dec 24th – noon class only
Tuesday dec 25th – closed
Tuesday jan 1st – 530am class canceled

Happy holidays!!! See you in the gym

“The end of days”

Posted: December 24, 2012 in WODs

Skill
60 sec Max hspu
Rest 30
60 sec max ring dips
Rest 30
60 sec max double unders

Wod
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Get it! If you ain’t dead yet might be after this
Apollo

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Thrusters, rope climbs

Posted: December 21, 2012 in WODs

40-1-30-3-20-5
Thrusters 45
Rope climbs

Unassuming on the bored, but a killer in real life! Have fun with that one 🙂
Apollo

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