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It was "Tires Galore" early at the garage.

WoD:
Weight Box Step Ups

Turkish Get Ups

Rest 5 minutes then

4 Rounds for time
1 Rope Climb
5 Cleans (Men use 155#/Women use 103#)

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New Punishment

If anyone else complains about Burpees and this will be their norm on Burpees for life.

WoD:

Sots Presses and Indian Club practice

5 Rounds for time

50 Double Unders

50 Squats

10 Tire Flips

Run 400m

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Tori Allen, The Monkey Girl

WoD:

One Leg Box Jumps

Handstand Push Ups

8x2 On the minute

Rest 5 minutes then

4 Rounds For Time

10 Ring Push Ups

10 Pistols

10 Chest-to-Bar Pull Ups

Finisher: Sled Pulls

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"Palmus Autem Habet Quattuor Digitos"

The Vitruvian Man is a world-renowned drawing created by Leonardo da Vinci around the year 1487.^[1] It is accompanied by notes based on the work of the famed architect, Vitruvius Pollio. The drawing, which is in pen and ink on paper, depicts a male figure in two superimposed positions with his arms and legs apart and simultaneously inscribed in a circle and square. The drawing and text are sometimes called the Canon of Proportions or, less often, Proportions of Man. It is stored in the Gallerie dell'Accademia in Venice, Italy, and, like most works on paper, is displayed only occasionally.^[2][3]

The drawing is based on the correlations of ideal human proportions with geometry described^[4] by the ancient Roman architect Vitruvius in Book III of his treatise De Architectura. Vitruvius described the human figure as being the principal source of proportion among the Classical orders of architecture. Other artists had attempted to depict this concept, with less success. Leonardo's drawing is traditionally named in honor of the architect.

Read the rest here.

WoD:
Practice One Legged Deadlifts and One Arm Push Ups

Koji Squats
3x5 2x2

3 Rounds
15 Hang Power Cleans (Men use 135#/Women use 88#)
15 Burpees

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Gone To Colorado

Below are 4 workouts that can be done while I am away. I hope everyone has a good weekend and I'll see you all next week!

Hand to hand swings are great for hand eye coordination.

3 Rounds for time

50 Push Ups

50 Sit Ups

50 Squats

Cummulative L Sit for total of 5:00. Use bar, rings, or floor.

Stop timer when you drop out of position. Record total time it takes to get 5:00.

50-40-30-20-10

Squat Jumps (Just Bodyweight)

Push Ups

10x100m Sprints Rest 2 minutes between each sprint

Joel knee jumping with 28#, using techniques like these we added 30# to Joel's Clean without even Cleaning a bar!

Marcus Luttrell

An interview of Marcus Luttrell, author of Lone Survivor. It is an unbelievable account of what 4 men did on a mountainside in Afghanistan. A book about Medal of Honor recipient Micheal Murphy will be released on May 5th.

WoD:

Knee Jumps and Practice Cleaning

4 Rounds for time

2 Rope Climbs

30 Box Jumps (Men use 24"/Women use 18")

20 Hand to Hand Swings (Men use 24kg/Women use 16kg)

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Improving Shoulder Stability Through Clubs

The shoulder girdle is by far one of the most movable areas of the body but it is also one of the most fragile. For serious and recreational athletes alike, the pain and instability that results from shoulder injuries can jeopardize careers and alter lifestyles. As with many injuries, this number could be greatly reduced with the proper care and training. Strength of the shoulder should be complemented by flexibility, yet many Americans never fully develop their natural shoulder girdle mobility and muscular balance. When the ball-and-socket joint of the shoulder is made strong, aligned and mobile, other joints like the wrist and elbow also benefit. Club swinging can be described as circular weight training but can exercise the shoulder, wrist and elbow in ways not possible with traditional linear weight training. Club swinging will not only strengthen muscles and ligaments, maintain joint flexibility and improve range of motion but will greatly reduce risk of injury. You will also notice improved grace, rhythm and eye-hand coordination due to the concentration and neural demands necessary to perform the movements. The benefits of Indian Club Exercises are enormous and can greatly enhance the performance of any athlete.

Taken from IndianClubs.com


It's either a week and a half of being sick, the 150m of Prowler Pushes through dirt and grass or a combination of the two that brought about this effect.

WoD:
Hurdles

Thrusters
10x2 at 75%

Rest 5 minutes then
5 Rounds for time
15 Overhead Squats (Men use 65#/Women use 43#)
5 Handstand Push Ups

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