Archive for February, 2011

02.28.2011

Posted: February 28, 2011 in WOD-Work Out of the Day

KTD: Run and Skip

BUY IN: KB Complex

STRENGTH: Back Squat 2, 2, 1, 1, 1 @ 1RM

WOD:

“Tabata Bear” an old friend with some new moves steps out of the forest primeval to once more take the measure of us.

 

 

8 rounds of 20 sec work / 10 sec rest for each movement:

Deadlift

Hang Clean

Front Squat

Push Press

SATURDAY

Posted: February 26, 2011 in WOD-Work Out of the Day

ALWAYS FUN, ALWAYS DIFFERENT: The Houston Rodeo (more like the morning after) cut into our population in the Silverback Nation this morning, but hey “Work hard, play hard!”, and oh do we work hard.  Check out below.

At 9 am:

5 min:  Tag Team Jump Rope / Renegade Manmakers:  A1 Jumps rope while A2 Does Renegade Manmakers.  When A2 completes 3 they get to “take” the rope.  If A1 fails at jumping rope they must give the rope to A2.

WOD

Team tire flip x 50m 2 team members flip 3rd member Farmer Carry.  Run x 200

AMRAP 20min

Betsy meets the Renegade Manmaker, I don't think they are going to be friends.

Jess, Jules and Val made a great team.

On his first anniversary Steve leads a team of new faces, Very Silverback.



KTD: Med Ball Toss

BUY IN: Box Jump Gauntlet

STRENGTH: Deadlift 3,3,3,3,3 @ 90%

WOD:  Jonescrawl (Original)

Deadlift x 10

Box Jump x 25

3 Rounds

CASH OUT: Dead Hang Pull Ups x 8  (3 sets)

The 5 a.m.'ers love an oldie but a goodie.

"Can anyone do this workout?" Only the willing. Great job Silverbacks.

02.24.2011

Posted: February 23, 2011 in WOD-Work Out of the Day

KTD: Snatch Practice

BUY IN: Cauldron Complex

STRENGTH: Snatch 3 x 5 (light to med)

WOD:

Snatch + OHS + Hang Snatch
1 every 30-sec for 10 min @ 95#

Rest 5 min

Clean + FS + Jerk Complex @ 135#

1 every 30-sec for 10 min

CASH OUT: Max Sit Ups 2:00 min

02.23.2011

Posted: February 22, 2011 in Uncategorized

KTD: Med Ball Group Therapy

BUY IN: 15x (20sec Work/10sec Rest) Thruster @ 75#
Player must hold BB throughout

WOD:
6x Weighted Lunge (3 each side) +
10x Split Jump
Six Rounds, Rest one minute between each

STRENGTH: Push Press 3,3,3,3,3

CASH OUT: 3x (1-6) Pull-up Ladder

 

02.22.2011

Posted: February 21, 2011 in WOD-Work Out of the Day

KTD: Down and Back x 2 (Individual)

BUY IN: See Above

WOD:
15x Push Press @ 40% 1RM
3 min Row
90 sec rest
Three Rounds (Each Round add 10%, maintain reps)

3 min Rest

15x Power Clean
3 min Jump Rope +
90 sec rest
Three Rounds

3 minutes rest

20x KTE +
20x KB Swing

The Girl-rillas going for the big numbers.

KB Swings and KTE's just rubbed salt in the wound.

I think its going to take more than 90 seconds "rest".

Brad said a little jump rope prayer every time he would re-start.

3 min of jumping rope, don't judge unless you've attempted.

02.21.2011

Posted: February 21, 2011 in WOD-Work Out of the Day

KTD: Run and Skip

BUY IN: KB Step Up Gauntlet

STRENGTH: Back Squats 3,3,3,3,3 @ 90%

WOD:

Gorilla Walk (9-4-10)

Squats 65% x 7

Run 400

3 Rounds