Stefs OHS

A. 2 Rounds:
3 minutes rowing for max meters
3 min high russian step-ups as active rest
B. 3 Rounds:
2 min 15M shuttle runs
2 min farmer carry as active rest
C. 4 Rounds:
Max double unders in 1 min
1 min Turkish Get-up as active rest

Please post results to comments.

A. 3 sets:
Pronated Strict Pullup @ 31X1; 3-4 reps; rest 1 min
Seated DB Press @21X1; 6-8 reps; rest 1 min
IYT drills on rings; 8-10 reps each push and pull; rest 1 min
B. 5 Sets, every 3  minutes for 15 minutes.
10 Fast BB Push Press
10 burpees
rest/walk the remainder of the 3 minute interval.

A. Modify load and difficulty to create a challenge for the rep scheme.
B. Choose weight that will allow you to do all sets unbroken, but still create a challenge.  Do each round as quickly as possible and aim to keep the pace consistent throughout.

Please post results to comments.

A. 3 sets:
10-12 Bulgarian Split Squats per leg; rest 1 min
10-12 Strict Hanging Leg raises; rest 1 min
B. Every 2 minutes for 14 minutes, i.e. 7 Rounds:
5 Ring Rows
10 Air Squats
5 Pushups
10 KB Swings

A. Split Squats can be loaded or unloaded, dumbbell or barbell, coach will suggest the best version to suit the rep scheme and skill level.  Hanging leg raises without a kip, advanced should aim to go all the way up to the bar.
B.  Set the buzzer to go off every 2 minutes and do each round as quickly as possible and then rest for remainder of the 2 minutes in preparation for the next round, aiming to maintain your pace throughout the workout.  Make the ring rows challenging.  Aim to be in a horizontal position if possible.  Scale pushups as needed but prioritize range of motion and midline stability.  Perfect squats please.

Intro Class at 6:30, do part B of the WOD and scale reps and movements as needed.

Please post results to comments.

It may not be too late to order some good meat! Delivery is on Wednesday evening!

FrostFit 2012 WOD #4

coach will assign modifications as needed.  Competitors rest or come to mobility class…

Check out the links to the FrostFit 2012 Photos on the FrostFit page, along with a few thoughts from the organizers.

WOD #3 from FrostFit 2012

Competitors rest.

WOD #2 from FrostFit 2012

Competitors rest.

FrostFit 2012 WOD #1

See how you stack up against the athletes who competed this weekend.  Competitors, rest Sunday, Monday, Tuesday…

A. 21-15-9 Reps for time:
Row (calories)
DB Thrusters
B. 3 Sets:
Hip Extension @ 2113; 12-15 reps
Flutter Kicks; 15-20 reps (1 rep = 4 count)

Please post results to comments.

A. Take 10-15 minutes to work on  the following gymnastics skills, rotating from one to the other  and resting as needed between exercises and sets:
Ring Muscle-Up or Ring Dip or Ring Pushup (full, negatives or assisted)
L-Pullup/Chin-up or L-Sit on paralette or boxes (straight leg if possible)
Pistol or Single Leg Deck Squat
B. 5 Rounds for Max points/reps:
1 min pullups (1 point per rep)
1 min walking lunge with (45#/25#plate overhead (1 point for each step)
1 min rowing (1 point per calorie)
1 min rest
Score is total number of points.

Please post results to comments.

Beast Double – this can be done Wednesday or Thursday, but 2+ hours after the Thursday WOD would be best (the small back gym is available)
A. 2 Rounds not for time, focus on pacing, breathing and keeping sets unbroken
5 Thrusters Unbroken (135/95)
5 Barbell Hop Burpees
10 Thrusters Unbroken (95/65)
5 Barbell Hop Burpees
15 Thrusters Unbroken (75/45)
5 Barbell Hop Burpees
B. 3 Rounds not for time, focus on technique and fluidity
Start lying down and start with 1 Turkish Get-Up + 10 KB Snatches Left + Switch hands+ 10 KB Snatches Right + finish with Turkish “get down”
Start light and increase KB weight per round.  Practice breath and hand switch.