tagged 
400, daddys, mr. carey, mr. wonsil, mr. z, push press, run, squat
400, daddys, mr. carey, mr. wonsil, mr. z, push press, run, squat Entries from September 1, 2014 - September 30, 2014
Workout of the Day - Tuesday, September 30
Warmup
3 rounds
Hollow rock
Handstand push-up
Pistol/lunge
Running jump rope
Pull-up
WOD
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps
Post time/thoughts to comments
All the dads at the 5:30 session together. Mr. Z pulled the classic look-away.
Workout of the Day - Monday, September 29
Warmup
3 rounds
Hollow rock/Superman rock
Push-up
Pull-up
Pistol/lunge
Running jump rope
WOD
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees
Post time/thoughts to comments
Katie Shakes and Bauer at the very lively 5:30 pm session.
tagged 400m, bauer, burpee, katie shakes, run, sumo deadlift high pull
400m, bauer, burpee, katie shakes, run, sumo deadlift high pull Workout of the Day - Sunday, September 28
Warmup
Tumbling practice:
-forward roll
-dive roll
-shoulder roll
-depth jump w/shoulder roll
WOD
Complate as many rounds as possible in 12 minutes of:
2 Depth jumps w/dive roll (1 each partner)
10 Floor press (5 per partner)
Med-ball sprint to garage and back (1 per partner)
*split into teams of two
Post total rounds to comments
Elizabeth Banet served as a helpful spotter on the floor press for Erin Kavanaugh.
tagged amrap, depth jump, elizabeth, erin, erin kav, floor press, med ball carry, parkour, shoulder roll
amrap, depth jump, elizabeth, erin, erin kav, floor press, med ball carry, parkour, shoulder roll Workout of the Day - Friday, September 26
Warmup
3 rounds
Handstand
Hollow rock
Squat
Pull-up
then
2 rep max weighted push-up
WOD
21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars
Post time/thoughts to comments.
No this isn't the technique circle. It's the 5:30 pm session during the workout.
tagged 21-15-9, 5:30, overhead squat, toes to bar
21-15-9, 5:30, overhead squat, toes to bar Workout of the Day - Thursday, September 25
Warmup
3 rounds
Superman rock/hollow rock
Squat
Candlestick
Ring dip
Pull-up
WOD
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups (subbed for 5 rope climbs)
Post time/thoughts to comments.
Aaron Sexton and his Superman socks at the 6:30 session. Do you think his knees are too far forward?
Workout of the Day - Tuesday, September 23
Warm Up
3 rounds
Hollow Rock
Squat
Handstand
Running Jump Rope
Push Up
Ring Hold/Dip
WOD
5 rounds for time of:
10 strict handstand push ups
20 GHD sit ups
Post time/thoughts to comments.
Wendy made her return tonight and was happy to learn there was no running in the workout.
tagged ghd, handstand pushup, hollow rock, the secret ghd, wendy
ghd, handstand pushup, hollow rock, the secret ghd, wendy Workout of the Day - Monday, September 22
Warmup
3 rounds
Hollow rock
Kettlebell swing
Push-up
Squat
Running jump rope
WOD
5 rounds for time of:
10 Pull-ups (reverse grip)
20 Hip extensions
Post time/thoughts to comments. Campus Improv people, post how you improvised ring rows and hip extensions.
With proper shadow effect and a high resolution camera, even JZ can look ripped.
tagged back extension, jz, pull-up, reverse grip, the secret ghd
back extension, jz, pull-up, reverse grip, the secret ghd 