20120910 There & Back

Warm Up:

100x jumping jacks

Main:

4 RFT:
100m Run
10x Push Ups
100m Run
20x Sit Ups

Post times to comments

Cash Out:
10x burpees as fast as you can

20120906 Mountain Climbing

Warm up:
2 rounds of:
15x push ups
15x squats
15x back extensions "supermans"
15x sit ups
15x dips (on a chair/coffee table/ledge)
15secs Samson stretch

Main:
4 RFT:
20x Mountain Climbers
20x Squats
20x Walking Lunges
Post time in comments



Cash-Out:
40x Sit ups

20120905: Refresher/Relaxer

Warm-up:
(this is the basic warm up (BWU) for all work outs unless otherwise stated. point is to raise your heart rate, and actively warm up the body. No need to rush, as it is not timed, but shouldn't take you more than 10 -15 mins. Google any movements you are unsure of) 
2 rounds of: 
15x push ups
15x squats
(learn how to do a proper squat! there will be many work outs that revolve around the squat. google videos, lots of resources on line. totally recommend dropping a line to Fengyi if you need any pointers on how to squat properly.)
15x back extensions "supermans"
15x sit ups
15x dips (on a chair/coffee table/ledge)
15secs Samson stretch
(this is to stretch and open up your hip flexors. they are like powerful springs... kind of. Point is, the longer your hip flexors, the greater your range of motion (ROM). The greater your ROM, the greater your potential work output. Physics equations anyone? Last thing anyone should have in life are short ROM in hip flexors. This will affect our step ups when climbing. JS, this should also help with your tight back) 

Main:
1 Round For Time (RFT):
50x Back Get Ups (From a lying position on back with arms extended over head, end up in a standing position with arms extended over head in any way you like)
50x Front Get Ups (From a lying position on front with arms extended over head, end up in a standing position with arms extended over head in any way you like)

Report questions, time, and thoughts in comments. Also indicate if you scaled down (eg. 30x/30x).

Cash Out:
2 mins in deep squat position. Back straight, chest up, knees over or outside feet. Google Kelly Starrett+squat.

TY Stadium WOD - Nov 28, 2011

Skill:

Max ledge Pull up

10-10 pistols

WOD:

200m run

30 Push ups

200m run

30 Sit ups

200m

25 PU

200m

25 SU

200m

20PU

200m

20 SU

200m

15 PU

200m

15 SU

200m

10 PU

200m

10 SU

23:47 mins

Greenland WOD - Oct 17, 2011

Cash In:

1500m Row on C2

WOD:

4RFT:

7x TGU right @ 27lbs

7x front squats @ 63 lbs

7x TGU left @ 27lbs

7x dips BW

17++ mins.

Greenland WOD - Oct 12, 2011

WOD:

21-15-9

- One hand DB Snatch @ 27lbs (Right)

- One hand DB Snatch @ 27lbs (Left)

- DB Thrusters @ 2x27lbs

9:14mins

Cash out:

30 x DB DL @ 72lbs

Hotel Gym WOD Aug 4, 2011

CFWU

Cash in:

15L 1 arm snatches @ 40lbs

15R 1 arm snatches @ 40lbs

WOD:

100 sit ups

100 walking lunges

50 shoulders to over head @ 30/30lbs

Hotel Gym WOD Aug 3, 2011

Cash in:

2x 5R - 5L

Turkish get ups @ 25lb DB

WOD:

12 mins AMRAP

6x bottom release push ups
12x goblet squats @ 45 lbs
10x bench dips

7 rounds flat

LSP Deck WOD 7/25

Cash In: Jump Rope + KB work

WOD

40 -20-10-5 x KBS @ 1 pd

Farmer's walk @ 1pd

5-10-20-40 x push ups

Farmer's walk @ 1pd

Hotel Gym WOD

5 min easy run

3x

20sec samson, 10push, 10sit, 10squats

Cash In:

10 good mornings @ 50lbs

10 good mornings @ 70lbs

10 good mornings @ 70lbs

WOD:

6 rounds:

1x weighted pull up

14x skip jumps @ 40lbs