Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
WOD:
for time:
“rep per day”
60 wall ball, 20/14
61 ring dips
61 GHD hip extensions
61 kb swing, 45/35
61 supine pull ups
61 box jumps, 24/20
Wishing all you crazy Trailhead Athletes a happy and safe new year!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
WOD:
150 sit ups for time
- Every time you stop for 2+ seconds complete 10 2-fer-1′s and 10 push ups
Mystery bonus material!!
Huge congratulations is in store for Jason who got his first muscle up just before the new year!! Great work Jason, you’ve already instilled a resurgence of first muscle up attempts in the gym!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
WOD:
21-15-9
hang power clean, 115/80
supine pull ups
lateral jumps over parallete (over and back is 1 rep)
Chelsea getting after her overhead weighted lunges last night! Great work out of everyone on a pretty nasty WOD!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
Strength:
50 chest to bar pull ups in as few sets as possible
5 rounds for time of:
100 ft. overhead weighted walking lunge, 45/35
21 burpees
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
Skills:
3 max time L-sits
WOD:
Deadlift 5-5-5-3-3-1-1
Compare to 8/17/2011
New years is right around the corner! Everyone needs to come up with a fitness goal for 2012, something big, something you think might be verging on the edge, but something that you really really want! Come this week with your ideas!!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
“Jingle (kettle)bells”
5 rounds for time of:
10 kb swing, 45/35
5 kb thruster, RH, 45/35
5 kb thruster, LH, 45/35
5 kb snatch, RH, 45/35
5 kb snatch, LH, 45/35
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
WOD:
“Jackie”
row 1000 meters
50 thrusters, 45/35
30 pull ups
Compare to 8/29/11
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All classes this evening will proceed as usual!
Classes on Friday will run as usual
Saturday – 9:00 am (10:00 am open gym and 11:00 am WOD cancelled)
Monday – 9:00 am and 12:00 noon, all other classes cancelled for the day
Tuesday regular operations resume and will not change at all during new years weekend
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
Skills:
Pistol drills and how they relate to other movements
WOD:
Death by ring dips
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
3 rope climb ascents
WOD:
a modified version of today’s main site WOD…
21-15-9
clean, 135/95
ab mat sit ups, 2x reps
For those of you having issues in the front rack position, check this out!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
3 rounds for time:
50 squats
35 supine pull ups
50 double unders
For all you Trailhead desk jockeys and others who may sit around all day or at work, get on top of these great tips to alleviate some issues and get you moving right!
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