Check out this awesome hip mobility video on FB!: https://www.facebook.com/video.php?v=10152991880625138
We will work this into our cooldowns this week!
Kettlebell Class 02/02/15:
Strength – 2x :30/:30
VWC – 36 rounds (18 minutes)
Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
Rest no more than 90 seconds between sets
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
Row 4 x 500.
Row an easy minute between 500m pieces.
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105…
Strength
Deadlift 5 x 5 @ 75%
Then
21-18-15-12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Push-ups
Buyout
Banded Good Mornings x 200
Please bring all of your friends and family for a fun team workout followed by dinner and drink. If you’ve been trying to get your friends to the gym now is the time to hold their hand, walk them through the door and do a WOD with them.
Strength/Skill Every Minute on the Minute for 7 Minutes 3 Squat Clean Thrusters Start at 50% and increase weight 5-20 pounds a set until you can’t complete 3 reps then drop weight until you can. Then 4 rounds for time of: 7 Squat Cleans, 75% 1RM 14 Burpee (Bar Facing)s 1 Gasser Rest 1 minute…
Warmup:
Strength 2x – :40 work, :20 rest
Viking Warrior Conditioning
Strength
Bench Press 8-8-8-8
Bent Over Barbell Row 8-8-8-8
Then
For time: 100 Double Unders
30 Toes-to-bars
75 Double Unders
15 Muscle-ups
50 Double Unders
Buyout
4 x 500 row 1 minute light rows between sets
4 x ME weighted pullups
Warmup:
Strength – 2x :40 work/:20 rest
Viking Warrior Conditioning
Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…
