Dry bones....

Rest Day

What are 2 of your 'non-healthy' food vices that you just can't go without?

Any chance of you minimizing/cutting them out of your diet?

Post thoughts to comments.

Be sure to get ALL the Big Coins....

Lift:

Deadlift

5-5-5

WOD:

"Jeremy"

21-15-9

OHSQ 95/65lbs

Burpees

Post loads and time to comments.

Mommy, shoosh....

"Toad"

Row 750m

then:

5 Rds

5 Deadlift 245/145lbs

10 Ring Push Ups

15 Sit Ups

Post time to comments.

Don't push me...DON'T PUSH ME!!

"The Nasty Girls"

3 Rds

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135/95lbs

Sub for 1 Muscle Up - 3 Pull Ups and 1 Ring Dip. So for the workout you would do 21 Pull Ups and 7 Ring Dips each round in place of the Muscle Ups.

Post time to comments.

Get the propeller hat....

"Bowser"

2 Rds

2 min AMRAP SDHP 95/65lb

2 min AMRAP Wall Ball 20/14lb

2 min AMRAP Push Press 95/65lb

2 min rest

Post totals from each round and final total.

Get away from me....

Lift:

Heavy Snatch Pulls

3-3-3-3-3

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

Barbell Fwd Lunge - 5 each leg

Post loads and time to comments.

Don't touch the 'POW'.....

Skill:

Pistols

Use progressions to work on depth.

3-3-3-3-3

WOD:

"Mario"

7 min/AMRAP

7 Pull Ups C2B

15 Box Jumps 20"

Post depth/improvements and total rounds to comments.

High times...

Summer during the jerk

Rest Day

Make it a priority to revisit your 3 Fitness Goals every month. It will keep you focused and able to truly track your progress.

Tonight's gonna be a gooooood night....

Sara, Wayne, Kevin and Sammy getting it done.

"Unbroken"
7 Rounds

4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood

Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
Post time to comments.

(Last completed June 22nd and March 16, 2009)

Keep your standards high...

Happy New Year from OTG!!

We wish you ALL continued success and happiness in and out of the gym, and the best of times (literally and figuratively) this coming year. Stay positive and supportive and it will be returned to you 10 fold.

Post 3 Fitness Goals that you would like to achieve for 2010. Put it in print to hold yourself accountable and to make others hold you accountable. There is no goal too small to post!