Entries from January 1, 2013 - January 31, 2013
Workout of the Day - Thursday, January 31, 2013
Warmup
2 rounds
Candlestick roll
PVC Overhead squat
Pull-up
Box jump
Abmat/GHD situp
Push-up
WOD
"Amanda" - scaled
9-7-5 reps of:
Hang snatch
Burpee (strict)
Compare to 6/16/2012
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Ryan and Abby playing on the rings during the break in the action of the video shoot.
Workout of the Day - Tuesday, January 29, 2013
Warmup
Mobility
Technique on clean, jerk
WOD
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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New rope setup.
Workout of the Day - Monday, January 28, 2013
Warmup
2 rounds
Handstand
Hollow rock
Squat
Push-up
Double under
Pull-up
WOD
As many rounds as possible in 10 minutes of:
8 Burpees
10 Wallballs
12 Box jumps
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Heather and Wendy in eager anticipation for the ten minute triplet about to unfold.
Workout of the Day - Sunday, January 27, 2013
Warmup
1/2 Tabata hollow rocks
then
Handstand progressions w/handstand walks
WOD
"KB Ladder" - reverse
20 Kettlebell swings
20 Abmat situps
20 Jumping lunges
19 Kettlebell swings
19 Abmat situps
19 Jumping lunges
Partner up and alternate rounds until the last partner is finished with 1 rep of each.
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Winning team Amy Potter and Frankie Lama
amy, frankie, ladder, team workout Workout of the Day - Friday, January 25, 2013
Warmup
2 rounds
Hollow rock
Squat
Handstand
Ring hold
Pull-up
Double under
WOD
For time:
50 Thrusters
At the beginning of each round perform 20 Double-unders (or sub 40 singles)
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Ryan and Emma. Handstand push-ups instead of Thrusters.
Workout of the Day - Thursday, January 24, 2013
Warmup
2 rounds
Hollow rock
Handstand
Push-up
Pull-up
Hip extension
Squat
WOD
Deadlift 3-3-3-3-3 reps
Compare to 8/10/2012
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How bout 115 pounds for Aaron Augustyn!!
3 rep max, aaron, beast, max effort Workout of the Day - Tuesday January 22, 2013
Warm Up
Hollow Rock
Squat
Push up
Ring Hold
Handstand
GHD Situps
WOD
4 rounds for time 2 rounds in season
11 Pull Ups
11 Front Squat
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Rye Guy. Modified front squats.
front squat, look ma no hands, ryan 