WOD 10/17/2011

Warmups(Static Holds, Active Mobility)

Skill Work: Overhead Squat

We're going to be training the Overhead Squat during the next few sessions, first with PVC then weighted PVC, before adding any weight. This is an amazing exercise for shoulder strength and stability.

Workout:

3 Rounds for time:

400m Run

30 Squats

15 Pushups

Strength work:

Pullup strength on the rings

Post time to comments.

WOD 10/15/2011

Warmups(Static Holds, including Frog Stand)

Skill Work: Overhead Squat

Workout:

3 Rounds for time:

400m Run

25 Squats

20 Leg Raises

15 Pushups

Post time to comments.

WOD 10/14/2011

Warmup: Static Holds + Active Mobility

Cash in: 30 Leg Raises

Workout:

For time:

30 Walking Lunges

30 Squat Jumps

20 Walking Lunges

20 Squat Jumps

10 Walking Lunges

10 Squat Jumps

Pushup Practice:

4 Rounds for reps:

Max Reps pushups every 2 minutes. If your current max is >30, use a close grip or elevate your feet.

Cash Out:

30 Situps

WOD 10/13/2011

Warmup with bear crawls, static holds, active mobility.

Cash in: 30 Leg Raises

Workout:

5 Rounds for time and reps:

400m Run

Max Reps Pushups(If your current max is >20, do close grip Pushups)

Cash out: 30 Situps+mobility

Post time and reps for each round of pushups.

Come again?

What was that excuse you had for not giving your best? Tell it to these guys.

WOD 10/7/2011

Saturday open workout:

5 Rounds for time:

20 Squats

Max reps Pushups

20 Walking Lunges

20 Situps

For the pushups, do your hardest form, as long as you can put chest to ground.

Post time and total number of pushups to comments.

SUNDAY CHALLENGE

How much time can you spend today in a handstand?

Place your hands approximately shoulder-width, between 6-8 inches from a wall. Kick up in the manner shown in the video(preferably with a timer in view), and hold the position until you start to fatigue. As soon as your arms start to shake, or when you reach 60 seconds, come back down and do it again after a rest of at least 20-30 minutes.

Post total time for the day to comments.