If you’re in town
Saturday, December 24, 2011 30 seconds of jumping rope7 Wall squats7 Kettlebell swingsDROMShoulder Prep7 Heavier Kettlebell swings7 Bar taps7 Pull ups Set up stations, load up your kettlebell, and practice
Ghost of Christmas Future
Friday, December 23, 2011 Warm Up 2 Rounds for Quality of: 100 single unders while jogging in place 15 Sumo Deadlift High pulls, 35lb kettlebell 10 Basic Dot Drills 40′
Surmounting
Thursday, December 22, 2011 DROM and Shoulder Prep as needed Mobility: Test your front squat with light dumbbells Pidgeon on box for 2 minutes per leg Retest your front squat
Newtrition Challenge winners!
Wednesday, December 21, 2011 Mobility: Hip Mobility with Band, 2 minutes each leg Warmup: 5-4-3-2-1 reps for quality of: 1 Arm Kettlebell swings, right arm Pistols, right leg 1 Arm
Truth teller.
Tuesday, December 20, 2011 Warm-up: 4x: 1 minute jump rope, singles 30 second handstand hold DROM, include 1 minute on each side of banded shoulder distraction (video) 20 Hollow rocks
Good Times!
Monday, December 19, 2011 2 Rounds for Quality: Jog 100 meters Jog 100 meters backwards 5 Rope pull to stand from lying on your back 5 Cartwheels 10 Jumping Jacks
WOD Gear – Team Series
Registration is now closed, but we have one team competing! Come cheer them on! DECEMBER 18TH, 2011 OCCIDENTAL COLLEGE – JACK KEMP STADIUM 1600 Campus Road Los Angeles, CA 90041
One of those days….
Sunday, December 18, 2011 Warm-up: 1-2 rounds of the “Classic Warm-up” Rack Mobility 2 minutes Overhead Mobility drill 2 minutes Workout: Seven rounds for time of:205 pound Clean, 3 reps4
Once more, with feeling
Saturday, December 17, 2011 Row 250 metersDROMRow 250 metersShoulder Prep10 Wall Squats, slowPractice and load up on Bench Press. Rest as needed Resting 60 seconds between sets:Bench Press 2-2-2-2-2-2-2-2-2-2 Rest
Health Lift and Videos!
Friday, December 16, 2011 Spend 5 minutes on the Mobility Drills below Warm up3 rounds for Quality of:6 Deadlifts, increase the weight each roundRun in Place for 30 Seconds, practice
