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Workout of the Day - Friday, May 25

Warmup

3 rounds

Squat

Handstand

Kip

Running jump rope

Hollow rock

 

WOD

For time:

25 handstand push-ups

50 toes to bar

800-meter run

50 weighted step-ups

25 one-arm lunges, right arm

25 one-arm lunges, left arm

 

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Workout of the Day - Thursday, May 24

Warmup

Handstand

Squat

Box jump

Kip

Hollow rock

 

WOD

4 rounds for time of:

10 power snatches

12 burpees

 

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We spent some time trying to get the burpee technique looking good. Josh did all right today, inconsistent on the second round, but the otherwise he kept the form on point.

Workout of the Day - Tuesday, May 22

Warmup

3 rounds

Squat

Jump rope

Handstand

Hollow hold

Knees to elbows

 

WOD

Back squat 5-5-5-5-5 reps

 

Compare to 6/13/2017

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We worked on trying to get Shaka out of overextension today. This was her max weight and reverted back to her bad habit on this one, but they looked good on the weights before. On the other hand, she kept her arches in her feet really well.

Workout of the Day - Monday, May 21

Warmup

3 rounds

Squat

Hollow rock

Kip

Push-up

Jump rope

 

WOD

"Helen"

3 rounds for time:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

 

Compare to 1/13/2017

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Erica took 5 minutes off her previous time, and got the top girls time of the day. Not bad, I say.

Workout of the Day - Sunday, May 20

Warmup

Do stuff

 

WOD

"The hill" - modified

4 rounds

200m hill sprint

Full recovery

 

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Our middle school session had a good turnout today amd did a modified version of Helen.