Da-Douche!
Split Jerk 1-1-1-1-1-1-1 Post loads to comments. Dave Lipson 340lbs wmv/ mov, Kristin Clever 215lbs Open Gym Fun Here is a split Jerk introduction with Mike Burgener wmv/ mov. He
By the Way
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Mikko Salo
Once
For time: Run 1K 50 Wall Ball 2-fer-1’s 25 Flying Pull-ups Scale Version A: Run 1K 30 Wall Ball 2-fer-1’s 15 Flying Pull-ups (one hand at a time) Scale
What the?
With a 45 lb barbell, 21 – 15 – and 9 reps for time of: Turkish Get-ups Sotts Press Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to
Get Ripped!
Back Squat 3-3-3-3-3 reps Dave Lipson 500lbs, making it look easy wmv/ mov Introduction to the Low Bar Back Squat wmv/ mov Mechanics, Movement, Placement wmv/ mov Rip on Breath
Road Trip!!
Sorry! There will be no regularly scheduled classes today! If you can’t make it to the Box Jump in Santa Barbara today, its your job to do a WOD
Heavier than you ever imagined…
NLP Invitational Event 2 For time or reps achieved in 10 minutes: 15 Back Squats from the rack (225 lbs/155 lbs) followed by: 2 rounds of 6 Pull-overs 12 Burpees
Strict
For time: 21-18-15-12-9-6-3 reps of the couplet Pull-ups Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. Graham Holmberg 19:37, Elyse Umeda 29:27. Post time
Testing
“Test 3” Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score
Take that to the Bank
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups
