Warm Up
3 rounds:
10 DeadLift
10 Box jumps
30 Double Unders
Mats
Ladders
Helen Finish up?
WOD
3 Rounds
300m run
50 Push Ups
Core
Dead Bug – Explanation
3×30 Sec of Dead Bugs
Tag Archives: sst
Tuesday November 6, 2012
Warm Up
2 Rounds:
400m
10 Air Squats
10 Burpees
10 Sit Ups
Walking Lunge>
Front Squat 3×5
Clean and Press 2×10
WOD – “Kalsu”
On the minute:
Complete 5 burpees and perform max rep 110 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Post minutes taken to complete 100 Thrusters
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Monday November 5, 2012
Warm Up
2 rounds:
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Snatch 5×5
Thrusters 3×15
WOD – “Helen”
3 Rounds:
400m
21 American Swings
12 Pull Ups
Core
GHD – Find Your Hole
15 Back Extensions
15 Sit Ups
Friday November 2, 2012
Warm Up
2 rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
Clean and Jerk 3×10
WOD – “Dave”
20 min Pull Up Progression
Core
Back Extensions 3×30
Thursday November 1, 2012
Warm Up
2 rounds:
400m run
10 Tuck Jumps
Lunge><
10 Sit Ups
Snatch Complex x 2
Back Squat Bulgarian
21 Sets
Tuesday October 24, 2012
Warm Up
3 rounds:
400m
15 Air Squats
15 Back Extensions
High Knees/ButtKickers>Lunge<
Cleans 5×5
American Swings 3×15
WOD – “Diane”
21 -15 – 9
Clean Pulls
Push Press
Core
Russian Twist 3 x40 Sec
Thursday October 25, 2012
http://www.youtube.com/watch?v=Ufaa41nkIP8
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Wednesday October 24, 2012
http://www.youtube.com/watch?v=u4THcns0ev8&NR=1&feature=endscreen
Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext
10 Push Ups
Front Squat 5×5
Thrusters 3×15
WOD – “Zena”
21-18-15-12-9*
Push Press
Pull Ups
*Burpees are done while waiting to perform exercises. Log Burpee Reps
Core
Russian Twist 3 x30
Monday October 22, 2012
Warm Up
2 rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 jump Rope
Push Press 3×5
American Swings 2×10
WOD -“Xiong”
1 Round
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups
Sunday October 21, 2012
WATCH the video more than once.
This movement is an essential part of your fitness
Crossfit Del Campo 