Workouts done at Dragonfire while Hung and Michele were at Gymnastics Cert.
Satuday 2-27-2010
5rounds for time:
4 Thruster (135,95)
8 Power clean (135,95)
12 Box Jumps
ADK: 3 rnds 3:58
RD: 7:37 Rx
QB: 17:19 Rx
AD: 11:32 Rx—think writing says 6 rounds but not sure
Sunday 2-28-2010
5 rounds for time:
3 deadlifts (275,185)
6 ring push ups
200 M run
Alanna: 8:26 Rx
QB: 10:10
RG: 6:44 Rx
RD: 5:48 (315lbs) Rx
Add comments if I missed something or you did another wod
Warm Up:
Lunge Passthru’s, 20 lateral side jumps, 15 squats, 5 slow pushups, wrist stretch on ground, and 3x30sec handstand holds.
WOD:
3 sets of following: for time
10 Thrusters (120,80)
Muscle ups (3,1) *subs posted below
Rest 2 minutes
3 sets of the following: for du reps
10 Front Squats (135,95)
90 seconds of Double Unders (count reps)
Rest 2 minutes
THEN: for time
21,15,9
Pullups & Burpees
Cool Down:
Get some good stretching in for shoulders, calves, hip flexors, hams & quads!
* subs for girls mu’s: 3 jumping mu’s or 6 pullups & 6 ring dips or 9 jumping pullups & 9 box ring dips
WOD:
1 Round for time:
50 Air Squats
40 Push ups
30 SDLHP (95, 55-75)
20 HSPU or Press (95,55-75)
10 Dumbbell Burpees (25’s,15’s)
*For Rx- head is to floor for men on HSPU’s and women head is to 1 ab mat. Make all your movements legit!
Working on Lifting technique today for:
Dead Lift & Power Clean..if you have these down then work on Snatch.
If wanted you can find your 1 rep max.
Monday 2/22/10
Warm Up:
2 laps, 3x30sec Handstand holds, 10 lunge passthurs, duck walks, and 15 air squats.
WOD:“Dating Sage”- from Opt’s site
3 rounds for time- we went for the partial date (was 5 rnds from opt)
10 Snatch (95,65)
15 Ring Pull-ups (chin above bottom of ring)
20 Thrusters (75,55)
Cool Down:
20GHD sit ups, 20 ring dips, Stretch!
Ryan….We know a good surgeon who could remove that!
Warm up:
Jog lap, 15 double unders, 15 squats, piggy’s, & sampson stretch with pvc passthurs,
WOD:
For time
50 Box jump, (24,20) inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45,35) pounds
50 Back extensions
50 Wall ball shots (20,16)
50 Burpees
50 Double unders
Cool Down:
Stretching then eating!
WOD:
Three rounds for time of:
15 Deadlift at 225 / 155 lbs
21 Kettlebell swings 2 / 1.5 pood
Run 400 meters
(20 min time limit)
We will pick a lift to work on after wod!
Cool Down:
Group Stretch today!
“Shorty gettin low..low…low….low….low”
Michele getting DESTROYED!
Alanna making it look simple!
Chelsea going for the 95 pound lifts and NAILING them!
FOR 2/17/2010
Warm Up:
5 pushups and then passthrus and then 50 double unders.
WOD:
10 Rounds for time:
3 Squat Clean & Jerk (135,95)/ 3 Muscle Ups
*rx is 1 muscle up per round for girls or subs are: 3 jumping muscle ups or sub 6 reg ring dips and 6 jumping pullups.
AND THEN:
Perform 15 GHD sit-ups/15 back extensions/15 du’s 3 times. Rest for a few minutes and repeat for a total of three cycles.
AND THEN:
Stretch- quads, hams, hip flexors, calfs, and then anything else that feels like it needs it!
AND THEN:GO HOME TIRED!
WOD:
For time (95lb,65lb)
20 Thrusters
20 SDLHP
20 Push Jerks
20 OH Squats
20 Front Squats
Must do four burpees at the beginning of every minute before moving on to the barbell work (starting at the beginning of the workout). If the minute clock beeps during a repetition then you complete the rep and then do the four burpees. 20 minute cap at qualifiers on this wod.
