tagged 
3 rep max, back squat, l-sit, max effort, shannon, thruster, tuck
3 rep max, back squat, l-sit, max effort, shannon, thruster, tuck Entries in tuck (11)
Workout of the Day - Thursday, December 15
Warmup
3 rounds
Hollow rock
Squat
Jump rope
Pull-up
Handstand
Kb swing
WOD
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
Post best effort at all three to comments.
Shannon. 52 seconds. Definitely not longer than me. No way. Can't be.
Workout of the Day - Monday, June 27
Warmup
3 rounds
Hollow rock
GHD sit-up/l-seat
Squat
Pull-up
Push-up
WOD
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups (or 30-sec. tuck hold)
Post time to comments.
Matt Fecht and Jennifer Banet back in action today at the 9 am session.
tagged ghd sit-up, jennifer, matt, sdhp, sumo deadlift high pull, tuck
ghd sit-up, jennifer, matt, sdhp, sumo deadlift high pull, tuck Workout of the Day - Monday, June 6
Warmup
3 rounds
Pistol
Hollow rock
Running jump rope
Push-up
Box jump
WOD
Tabata lunge
then
Tabata tuck hold
then
Run around the block (1.5 miles)
Post lowest lunge, highest rest time for tuck, and run time.
Aly Baringer back in action and reunited with 9 amers Megan Kav and Rachael Kroll, as well as Mrs. Pip.
Workout of the Day - Wednesday, June 1
Warmup
3 rounds
Hollow rock
GHD Sit-up/Tuck hang
Push-up
Pull-up
1-arm handstand
WOD
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps
Post time to comments.
Lauren showing the effects of 100 straight hip extensions.
tagged GHD situp, dumbbell, dumbbell lunge, hip extension, lauren, one arm, one arm lunge, tuck
GHD situp, dumbbell, dumbbell lunge, hip extension, lauren, one arm, one arm lunge, tuck Workout of the Day - Monday, May 16
Warmup
3 rounds
Hollow rock
Pistol
L-seat/GHD situp
Fall
Push-up
Pull-up
WOD
3 rounds for time of:
400-meter run
40 GHD sit-ups
7 deadlifts
Post time to comments.
Nate Dogg. 115-lb. deadlift at the 11 am session. Moving up in the world.
tagged 400m, deadlift, ghd sit-up, heavy deadlift, nate, run, tuck
400m, deadlift, ghd sit-up, heavy deadlift, nate, run, tuck Workout of the Day - Sunday, January 3
Warmup
Do your thing
Forward roll to handstand progressions
Partner WOD
AMRAP in 15 minutes of:
5 burpees
10 kettlebell swings
30 single jump ropes
**One partner works while one partner holds a L-sit or tuck hold. No work can be completed unless one partner is in the hold.
Post total rounds completed/thoughts to comments.
Mr. Wonsil and Mr. Carey- the two original dads still going in 2016.
tagged amrap, burpee, jump rope, kettlebell, kettlebell swing, l-sit, partner, singles, team workout, tuck
amrap, burpee, jump rope, kettlebell, kettlebell swing, l-sit, partner, singles, team workout, tuck Workout of the Day - Sunday, September 6
Warmup
Forward and backwards roll progressions
Game day/recovery
WOD
100 wallballs
50 one-armed push-ups
100 jumping lunges
50 strict ring rows
100 hip extensions
Completed with a partner. One person works while the other holds a tuck hold or plank.
Post time/thoughts to comments.
Mr. A and Mr. Carey toweling off after the sweatfest at the parent's session.
