W/U400mtr runAgility drillsDROM's (Dynamic Range of Motion)3x10 ring dips3x10 HSPU'sWOD21-15-9SDLHP 95/65C2B pullupsOf Interest:Deadlift 400kg (881lb) Raw, no beltFittest Person of the Year contest.Freddy Camacho's battle with dubs...Rip likes squats11:00 am class
Burpee Pull-upsRest DayCreate your own couplet or triplet workout (2 or 3 exercises) and post it to comments. We want input from EVERYBODY, not just the die hards. Later this week we will pick one submission as our daily WOD.
Don JulioRunning at 11amOlympic Lifting at noonWOD at 1pmHoliday Party at 6pmRooftop of the Bank building81st & Biscayne8101 Biscayne Blvd.All are invited, bring a dish or snack if you can, if not bring yourself and a good attitude. Park in the lot behind the building that is marked for Beau Living. Buzz #201 on the call box and come up to the rooftop. There is a jacuzzi on the roof if you are so inclined. Call 786 200 0225 if you get lost.Please take a few minutes and write a review of u...
"Doormouse Intervals"6o seconds on30 seconds off20 roundsEvery 5th round is BurpeesNO SCORE, JUST PUSH!!!Rest as neededFor time:Max Handstand HoldMax L sit HoldMax Ring SupportMax Bar HoldMax Ring Push UpsRest as needed between efforts.Post times to comments.
For time: Run 800 meters30 Kettlebell Swings30 GHD Sit-ups30 Kettlebell Swings30 Knees to Elbows30 Kettlebell Swings30 AbMat Sit-ups Post time to comments. Of interest:Sage Burgener raps about the importance of the OHS.
Row 1000 meters42 Situps21 Deadlifts 22530 Situps15 Deadlifts 22518 Situps9 Deadlifts 225After calling time on last deadlift, continue to hold bar at full extension for maximum time. Post time to comments.Skill Practice: Back Extensions/GHD sit ups