“Pushing It” To The Max! Thurs, 10/6
Marlena beautifully focused during the Tuesday evening WOD.
Power Quarter Hour: Make up what you missed this week on the back squat, press or deadlift We are taking it to the park and “pushing it” to the max! No need for earplugs. The prowlers are very quiet on the grass! Warm Up: DROM, broad jumps, bear crawls and sprints Mobility/Skill: Handstands Max weight prowler push WOD: 5 rounds for max reps 200m prowler push Max rep push ups Max rep sit ups Max rep squatsThe Dirty Deadlift WOD Is Back! Wed, 10/5
Try to ignore that camera in your face…. Just keep smiling!
Power Quarter Hour:
Deadlift
Bent Over Row
Warm-up:
500m Row
200m skip
50 GHD back extensions
Mobility:
Weighted hamstring stretch, 3 min
WOD: 4 minute AMRAPs
10 deadlifts
20 lateral jumps over barbell
Rest 2 minutes
10 Heavy KB swings
20 jumping pull ups
Rest 2 minutes
Repeat entire sequence
Welcome Back Friends! Tues, 10/4
It was a fun day at the box as we got to welcome back two old friends!
David has come back after an extended break…
and Kinsey, our nutrition expert, has followed her heart back to Maui from Washington (that or it was starting to get too cold there!)Kinsey will be offering some clinics, sharing her knowledge, personal experience and passion for good nutrition with us very soon.
Mahalo to both of you for finding your way back to us!
Power Quarter Hour: Press (and back squat if you missed Monday’s workout)
Warm Up:
25 double unders
5 dead hang pull ups
25 GHD sit ups
5 dead hang pull ups
25 mountain climbers
5 dead hang pull ups
Mobility/Skill:
Kettlebell Complex
WOD: 10-9-8-7-6-5-4-3-2-1
Before each round run 100m
KB push press (each arm)
Push up
Box jump
“If at first you don’t succeed, skydiving isn’t for you.”