WOD 8-6-10

WU

Three rounds of:

Jumping Jacks-10 reps

Pushups/release-10 reps

Toes to bar-10 reps

Then:

10 x 40yds sprints (all out effort)

WOD

AMRAP 20 minutes

Muscle ups-5 reps (modified 10 reps)

Dumbbell squat clean-5 reps R/L (F15-20/M25-30)

Stairs-5 sets (up and down is 1 set)

Rope climb-1 ascend (modified 5 ascends)

08/06/10 Skill/Strength

Skill

Front Squat-work on proper rack and squat must break 90 degrees

Strength

Front Squat-10-9-8-7-6-5-4-3-2-1

* Reps must touch Dynamax ball

F95/M135

Just signed up to ping, see if I can firgure all this hi-tech stuff out!!

Andrea Du Cane Workshop

I attended Andrea Du Cane's workshop this weekend, it was a great experience learning up close from a Master RKC. Her attention to detail and professionalism are something for every RKC to strive for! I would also like to thank my instructors Juan Bacca and Christine Bagiotti at ATP Kettlebells for hosting this incredible workshop.

Andrea Du Cane Seminar Nov. 7th

I've Been Slacking!

Although I've been working out I haven't been logging my workouts, so let me get back to it! I did 4 rounds today of 5 goblet squats, 15 two handed swings, 10 cleans each arm, 10 dbl overhead squats, and 10 one handed swings each arm.

Thurs WOD

Juan and I did crazy ropes, 35lb dbl press, 35lb alt cleans, 35lb dbl snatch, 35lb dbl front squat. We did 4 rounds of 30 seconds on 20 seconds of rest. It was a nice quick workout that smoked my arms.

Bulldog Press

Practiced pressing the Bulldog today, activating my lats and keeping tension in my entire body.

First Day Back

Today was my first day back at the gym since Philly. RKC Juan Bacca came up with a nice workout that we completed together. 10 D Ball slams, 250m row, 10 95lb. barbell cleans, 10 35lb double kettlebell swings, 400m run, 5 rounds for time. Juan 39:35 Greg 40:15