1. On the minute, every minute, for 12 minutes:
Thruster x 2 reps
Then spend 20 minutes working on your “Goat”
Thursday: October 25, 2012
Team WOD
“Baby Butterfinger”
AMRAP in 30 minutes
400m Run
15 Overhead Squats 95/65
15 Toes to Bar
Coach’s Notes: Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 15 OHS, Partner A will perform 15 Toes to Bar, and Partner B will run 400 meters – and so on for 30 minutes.
WOD: 10.25.12
Team WOD
“Baby Butterfinger”
AMRAP in 30 minutes
400m Run
15 Overhead Squats 95/65
15 Toes to Bar
Wednesday: October 24, 2012
Open Box from 4:30- 6:30pm tonight. No 6:30pm class (with exception of On Rampers).
Come out to Surf Unlimited to Grill & Chill with your CFOIB comrades.
Oh, you don’t want to miss your 6:30pm WOD?
Come out & do a WOD on the Causeway (we’ll program it)! We’ve got ya covered!
WOD
1) 15 minutes Handstand practice
Choose from:
A. Chest to wall Handstand practice: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall. B. Kick up to free-standing handstand: Only if you have mastered kicking up into handstand on wall (supported). C. Handstand hold in bands: If you can accomplish getting in & out on your own then try a few handstand pushups in this modification D. Kick up to handstand on wall: Or get inverted somewhere.
2) On the minute, every minute, for 12 minutes:
20 Double-Unders
Max Reps Push-Ups
Coach’s Notes: Each minute complete 20 double unders then for the remainder of the 60 seconds complete max pushups. Post total pushups for each minute.
EWOD
6am and 5:30pm Running techniques will be filmed!
5:30pm class- meet in front of SURF UNLIMITED on Ocean Isle. We will be filming there! After we’ll grill & chill!
WOD: 10.24.12
WOD
1) 15 minutes Handstand practice
Choose from:
A. Chest to wall Handstand practice: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall. B. Kick up to free-standing handstand: Only if you have mastered kicking up into handstand on wall (supported). C. Handstand hold in bands: If you can accomplish getting in & out on your own then try a few handstand pushups in this modification D. Kick up to handstand on wall: Or get inverted somewhere.
2) On the minute, every minute, for 12 minutes: 20 Double-Unders Max Reps Push-Ups
EWOD
6am and 5:30pm at the Box. Running techniques will be filmed!