Wednesday 07.01.09 - Hell’s Half Acre
21, 15, 9 rep rounds of:
Box Jumps
KB Swings (Guys use 24 kg, Gals use 16 kg)
Sumo DL High Pulls (Guys use 95 lb, Gals use 65 lb)
Post Loads and Times to our message board.
June 2009
Monthly Archive
Tue 30 Jun 2009
Tue 30 Jun 2009
Tuesday 06.30.09 - Teamwork
Power Clean x 3, 2, 1, 1, 1
Then Partner up and complete:
3 rds of -
Thrusters x 15 (Guys use 135 lb, Gals use 95 lb)
Burpee Pull-ups x 15
Run 400M
One Partner goes through the entire round and then the other partner goes through the entire round until each goes through it 3 times. If you don’t have a partner, rest 3-5 minutes between rounds.
Post Loads and Times to our message board.
Sun 28 Jun 2009
Monday 06.29.09 - Squatters make good Runners
Back Squat x 5, 3, 1, 1
Then:
3 rds of -
Run 400M
Hang Power Clean x 12 (Guys use 135 lb, Gals use 85 lb)
Ring Dips x 15
Post Loads and Times to our message board.
Fri 26 Jun 2009
Saturday 06.27.09 - Beast 12 at Gunny’s Dungeon
Meet at 9:15 am (Please note this is an earlier start time than normal) at Vanderbilt University ROTC’s facility at 1119 19th Ave South for the WOD. It’s
the big brick building at the corner of Edgehill Ave and 19th Ave.
As with any offsite workout, we’ll have access to some unique
equipment and the workout will be a nice change of pace from our
normal routines.
Fri 26 Jun 2009
Friday 06.26.09 - Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post Total Rounds to our message board.
Wed 24 Jun 2009
Thursday 06.24.09 - Gymnastics Thursday
We will be doing it as a Tabata style Mash-up from CF Vancouver, where the scoring will work a bit different. You will be holding each exercise for score!
How it works is:
5 sec’s = .5pts
10 sec’s = 1pts
15 sec’s = 1.5pts
20 sec’s = 2pts
Tabata Mash up goes as follows:
L-sits (rings or parallets)
Handstand (on wall)
Superman planks (arms must be extended in front of you on no greater than a 45 degree angle).
Its 8 attempts at holding each movement for max time. Go through an attempt of L-sits for max time, then handstand for max time, then superman plank. Repeat they cycle 8 times.
Post Total Points to our message board.
Wed 24 Jun 2009
Wednesday 06.24.09 - Class WOD
Shoulder Press x 3, 2, 1, 1, 1, 1, 1
Then:
8 rounds (4 minutes) of Bottom-to-Bottom Tabata Squats
Rest 1 minute
8 rounds (4 minutes of Bottom-to-Bottom Tabata Push-ups
Post Results to our message board.
Mon 22 Jun 2009
Tuesday 06.23.09 - Front Squat
Front Squat Technique Work
Then:
Front Squat x 3, 3, 3, 3, 3, 3, 3
Then:
Rope Climb x Max Group Climbs in 10 minutes (Rotate as a group on climbing the rope for max trips up the rope)
Post Results to our message board.
Mon 22 Jun 2009
Monday 06.22.09 - Class WOD
3 rounds of:
Power Clean x 3 (Guys use 165 lb, Gals use 115 lb)
Sandbag Zercher/Front Squat x 15 (Guys use big bag, Gals use next big bag)
Dynamic/Clapping Push-ups x 20 (Scale as needed, use elastic bands if needed)
Post Times to our message board.
Fri 19 Jun 2009
Saturday 06.20.09 - Class WOD
WE WILL BE AT GO INSTEAD OF THE VANDY ROTC FOR CLASS THIS MORNING Come to class to get the details on the WOD.
