Entries in shaka (6)
Workout of the Day - Thursday, March 28
Warmup
3 rounds
Kb swing
Rope climb
Squat
Box jump
Kip
Ring hold
WOD
For 2:00, 1:30, 1:00, :30 rounds perform:
Burpees
L-sit
Post total burpees to comments.
Avery back in the mix today with the 5:30 group - Cory, Evan, and Shaka
Workout of the Day - Friday, November 9
Warmup
3 rounds
Pistol
Plank
Jump rope
Kip
WOD
4 rounds for time of:
30 alternating lunges
30 GHD sit-ups
30 pull-ups
Post time to comments.
Shaka showed good timing on thr GHD sit-up today.
ghd sit-up, lunge, pull-up, ring row, shaka, the secret ghd 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
Post loads to comments.
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.
5 rep max, back squat, heavy, shaka Workout of the Day - Tuesday, March 27
Warmup
3 rounds
Squat
Plank ring hold
Jump rope
Box jump
WOD
Deadlift 5-5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
Not only did Shaka get her first rope climb today, but she topped out at 135 on her deadlifts!
1 rep max, deadlift, max effort, shaka Workout of the Day - Monday, December 18
Warmup
3 rounds
Kb swing
Hollow rock
Handstand
Squat
Jump rope
WOD
Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post total reps for each exercise to comments.
Shaka has taken a while to get the hang of unweighting, but today she made some good steps towards cleans looking a little more like cleans. Some people (her included) did push press instead of push jerks.
Workout of the Day - Thursday, December 7
Warmup
3 rounds
Pistol
Handstand Kip
Plank
Double under
Kb swing
WOD
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
Compare to 5/1/2017
Post time to comments.
Shaka and Cory did a good job today grinding through the sit-ups today.
