Schools OUT for Summa!

Buy in:

200 m Run

2x

Backward rolls for 20 secs

Plank on Parellettes for 20 secs

L-sit on Parellettes for 20 secs

Hold bottom of a push up for 20secs

200 m Run

Partner WOD:

Time keeper: Medball Hurdle Run with 10 box jumps

Partner: Max reps of barbell deadlifts

Hollow Body Position

Saturday, June 25th, 2011

Today I want you guys to work on your hollow body position.  We are going to talk about this more next week but try these drills!

Fun work: Practice Hollow Body for 10 minutes.  Then play a sport for at least 15 minutes.

http://gymnasticswod.com/content/hollow-rock

http://gymnasticswod.com/content/hollow-body

Stay off your BACK!

Practice Bridge Ups for 10 mins
Click on this link to see what they look like.  See how long you can hold a Bridge for!

http://gymnasticswod.com/content/bridge

Details at GymnasticsWOD

WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)


Broad Jump Video: http://gymnasticswod.com/content/broad-jump

Details at GymnasticsWOD

Tires are made for Deadlifting!

Buy In: 3x
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl

Skills: Deadlift review and Tire flips, Handstand work

WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb

No Class - Off to the Regionals!

There will be no class on Thursday.

At Home W.O.D.

Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)

WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards.  Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!

Buy in: 3x
    10 Shoulder Press with PVC
    100m Sprint
    10 Lateral Jumps

WOD:
AMRAP for time
    8 Deadlifts with Kettle Bell
    6 Handstand Kick ups or Headstand kick ups
    4 Push ups

Bring in your words for SUCCESS!

Handstands Anyone?

Buy in:
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell

Skill: Reviewing the Deadlift and practicing Headstands and Handstands

WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint

New Balance: Girls on the Run 5k!

On Monday, June 6th we are going to be running in the New Balance Girls on a Run 5k.  The run will take place at the Somerset County Court House.  This is at the corner of E. High St. and Grove St.

Parking is available here: http://www.findsomerville.com/pub/iamap

Please Arrive by 5:30 to register and pick up your packets

Registration: You can register online or at the site of the race.

Any other questions please email me: pete@guerrillafitness.net

Think about the word SUCCESS!!
   What does this word mean to you and what are some other words you would use to describe it.   Bring in your list for next Thursday.

Deadlifts and Handstands

Welcome to June!  This month we will be working on Deadlifts and Handstands.

Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps

Skill: Deadlift

WOD: AMRAP in 10 mins
     10 Deadlifts
     10 Box Jumps
     200m Run

Extra Credit: 2x
     30 second push up hold at the top
     30 second push up hold at the bottom

Game: Farmers and Lumberjacks