Daily Workout

April 17, 2014

Friday April 18, 2014

Jody is getting creative with her workouts! __ It’s Benchmark Friday! __ Benchmark WOD Mobility: Two minutes at each station (one min. each side) Lats with band under Foot Shoulders with bar and foam roller Wrists with the band Sweeping Pigeon Pose Conditioning: Athletes choice! Grace or Isabel! Compare to 5/3/13 “Grace” 30 Clean and Jerks for time 135/95 Or: […]
April 16, 2014

Thursday April 17, 2014

Dave and Mckinley are getting in touch with their inner Superman! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Complete 5 rounds for reps: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max Strict Pull or Chin […]
April 15, 2014

Wednesday April 16, 2014

Mike is really getting good at the Rings! __ WOD Core Work: A) Tabata Hollow Rocks B) Tabata Superman Hold Conditioning: For time: Row 500 meters 50 Double-Unders 40 Kettlebell Swings 1.5/1 pood 30 Wall Balls 20/14 20 Toes to Bar 10 Bar Muscle-Ups (scale with 20 C2B Pull-Ups and 20 Dips) __ Mastering the Bar Muscle-Up
April 14, 2014

Tuesday April 15, 2014

Laura is working on her Handstand Push-Ups during Open Gym Thursday! __ WOD Strength: Take 15 minutes to work up to a heavy one rep Power Snatch Conditioning: Every Minute On The Minute For 14 Minutes: Odd – 3-5 Power Snatches @ 70-75% Even – 12 Box Jump (24/20″)