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Author Archives: Katy
Feb
07
Warm-up:mobility
Get-up sit-up; 12reps X 3 sets
——-
5bear complex cycles (95/65)
25 box jumps
4 bear complex cycles
20 box jumps
3 bear complex cycles
15 box jumps
2 bear complex cycles
10 box jumps
1 bear complex cycle
5 box jumps
15 min cut off
Feb
07
Now through Thursday 2/9 get your csa beef orders in for next week delivery. If you need an order form let me know or fill one out in the gym.
-posted from Katy’s IPad using evil monkeys
Location:Manhattan Beach CA
Feb
05
Warm Up:
5 minutes double under practice
Plus mobility
40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups
-posted from Katy’s IPad using evil monkeys
Location:Manhattan Beach, California, USA
Feb
03
Warm-up:mobility
WOD:
200m run
50 Kettlebell Swings
REST (equal to round time)
200m run
40 Kettlebell swings
REST (equal to round time)
…
200m run
10 kettlebell swings
Jan
30
As promised we would do USAW Total.
Warm-up: mobility
1RM Snatch
1RM Clean & Jerk
Jan
23
Warm-up: gymnastic day 2
A. HSPU; AMRAP (STRICT) X 3; 4min rest [be working on shoulder mobility on the rest lacrosse ball joy -- if you don't have strict reps do negatives EROM is preferred.]
B. Press@ 30×0; 8reps X 3 sets; 90s rest.
+
3RFT:
200M run
10 Front Squats (3/4BW / 1/2BW)
Jan
22
Warm -Up: Kettlebell
A. 15 minutes to a heavy 3x dead lift
B1. Ring L pullup ladder 1-5 x 3
B2. 3 minute max distance prowler push 160/90#
-posted from Katy’s IPad using evil monkeys
Location:Manhattan Beach
Jan
17
Warm up
Plyo/ agility/ mobility
“Nancy”
5 RFT
400 m run
15 OHS (95/65)
25 minute cut off