Workout of the Day (W.O.D)

Gymnastics anyone? This guy is a freak!! Strength: Weighted pull up 3 x 3 rep W.O.D. ‘D.T.’ 12 Deadlift (70/45) 9 Hang power clean 6 Jerk 5 rounds, for time. Compare to: 20/04/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=277 w=200 h=220 float=right]Strength: Shoulder press 4 x 3 rep W.O.D. Run 400 12 Kettlebell swing (24/16) 12 Burpee box jump 4 Rounds, for time.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=276 w=200 h=220 float=right]Gymnastics: Ring holds Handstand balance W.O.D. Power snatch (40/25) Pull up Overhead squat 21, 15, 9 reps, for time.

That is one huge deadlift!! He keeps his weight on his heels, bar stays close to the legs,  shoulders rise with his hips and maintains lumbar curve throughout the lift.  A max Deadlift is no excuse to compromise form, ensure you lift only what you can while maintaining proper form today. Strength: Deadlift 5, 5,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=275 w=200 h=220 float=right]W.O.D. ‘Danny’ 30 Box jump 20 Push press (50/30) 30 Pull up 20 Minutes, as many rounds as possible. Compare to: 03/05/2010

Strength: Back squat 5 x 3 rep W.O.D. Run 400 8 Handstand push up 15 Toe to bar 3 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=274 w=200 h=220 float=right]Power: Hang snatch 4 x 3 rep W.O.D. 15 Kettlebell swing (24/16) 10 Ring dip 7 rounds for time. Compare to: 23/01/2010

Check out this slow motion video for a great example of speed getting under the bar.  You will notice the bar never gets higher than his waist and he gets under the bar before it starts to drop.  This is what you should be striving for when you perform Squat Cleans today.  Your weight will

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=273 w=200 h=220 float=right]Dane attends the high school class. He got his first muscle up last week which is awesome!! Today he came to class with a big cut on the

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=272 w=200 h=220 float=right]Gymnastics: Muscle up progressions W.O.D. ‘Angie’ 100 pull up 100 push up 100 sit up 100 squat Complete all reps of each exercise before moving on to the