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Workout of the Day - Friday, January 18

Warmup

3 rounds

Jump rope

Squat

Handstand

Kip

Ring hold

 

WOD

Complete as many rounds as possible in 20 minutes of:

15 strict pull-ups

30 push-ups

45 squats

 

Post rounds completed to comments.

Mrs. Tara got the Kroll treatment today and used the small 6-lb. ball for squats.

Workout of the Day - Thursday, January 17

Warmup

 

WOD

Complete as many rounds as possible in 25 minutes of:

200-meter runs

*split into teams of two, one partner runs while other alternates between L-sit and slow hip extension or hold for quality.

 

Post rounds completed to comments.

Jesse. Hip extension holds at the 6:30 session. Cool comparison to the picture in Building a Champion pt. 10: Today and Tomorrow

Workout of the Day - Tuesday, January 15

Warmup

2 rounds

Kb swing

Plank

Hollow hold

Squat

Hip extension

 

WOD

Deadlift 5-5-5-5-5 reps for quality

 

Post loads to comments.

Angie was showing really good form at the morning session and Mrs. Fitz was giving her coaching points along the way.

Workout of the Day - Monday, January 14

Warmup

Nobody was really warming up anyway, but somehow the scores looked good

 

WOD

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

 

Compate to 8/15/2017

Post rounds completed to comments.

Uh... Murley? 24 rounds? Girls record? 2 more than Elizabeth? What the hell is going on?

Workout of the Day - Sunday, January 13

Warmup

3 rounds

Clean and jerk

Squat

Jump rope

Handstand

Kb swing

 

WOD

Complete as many rounds as possible in 12 minutes of:

6 burpees

15 sec. handstand hold

*one partner works while the other does clean and jerks for quality

 

Post rounds completed to comments.

Good group of 12 at the kids session today. 4 new kids signed up: James, Faith, Wyatt, and Cheyanne. Looks like it's shaping up to be a repeat of last year!