October 10, 2011
SWOD: Handstand 5/5/5/5/5 -or- Inverted push ups 5/5/5/5/5
WOD:
AMRAP in 5 min
200m run (once)
5 push press (95#/65#)
10 pull ups
Rest 1 min
AMRAP in 6 min
400m run
5 pull ups
10 KB swings …
Entries By Coach Mark
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October 9, 2011
WOD:
3 Power cleans (use 70% of your 1RM hang clean)
6 Burpees
9 Air squats
200m run
-AMRAP in 20 min-
Old School WOD in the PARK! Saturday October 22nd!
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October 9, 2011
UPDATED. Please see the map below on where we will be meeting and where to park. The best place to park is the lot off of Shoreline Dr or along Toscana Dr. We will be meeting at the picnic tables …
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October 7, 2011
WOD
Buy in: 50 overhead squats (PVC)
3 rounds
15 KB swings (53#/35#)
10 Jumping lunges
5 Handstand push ups
Cash out: 50 overhead squats (PVC)
-For time-
Handstand pushups:
[yt]http://www.youtube.com/watch?v=JGhdSLkf-8o[/yt]
Jason Khalipa teaching the kipping handstand pushups:
[yt]http://www.youtube.com/watch?v=COcfdJ9N7sA&feature=related[/yt]
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October 6, 2011
SWOD: Thrusters 4/4/4/2/2
WOD:
200m run
Max pull-ups
-5 rounds-
Score = total pull-ups competed
DON’T FORGET!! Saturday October 15, 2011 is our Olympic Weightlifting Clinic with Coach Jesse Malcomb. For more info, CLICK HERE!! SPACE IS …
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October 5, 2011
SWOD:
A1) Ring rows 10/10/10/10
A2) Max. unbroken push ups x 4
WOD:
-4 rounds for time-
12 Single leg single arm KB deadlift (53#/35#)
6 Strict press (95#/65#)
12 Box jumps (24″/20″)
6 Toes to bar
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October 4, 2011
WOD:
Buy in: 1 mile run (On Ramp: 1/2 mile)
4 rounds
15 hang cleans (95#/65#)
15 double unders
15 sit ups
Cash out: 1 mile run (on ramp: 1/2 mile)
-For time-
1 Mile route:
- Head out to
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October 3, 2011
SWOD:
A1) Ring dips 10/10/10/10
A2) Pistols 14/14/14/14 (7 each leg)
WOD:
AMRAP in 6 min
Max. Kettlebell swings (53#/35#)
8 Burpees at the top of each min
Score = total KB swings
Reminders:
1.) DON’T FORGET!! Spots are …
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October 3, 2011
Olympic Weightlifting Clinic: The Fundamentals
You, the members asked for it, and now you get it! OLYMPIC WEIGHTLIFTING CLINIC!!!
This clinic will be held on Saturday October 15th, from 1pm -4pm. Led by USAW Olympic Weightlifting Coach Jesse Malcomb, …
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October 2, 2011
SWOD:
“Bypassing the knees and the second pull”
Clean grip deadlift into the second pull (shoulder shrug) of the clean x2 then immediately execute a full clean from the ground x1. You will do this for 5 sets.
*Keep the …
