4.22.2014

Inversion Day



In case any of you need some inspiration while working on your handstands today, here's what the top of the game in handbalancing looks like:


Get to work on those inversions!


Gymnastics Skill:
Inversions
Handstand/headstand work 

Gymnastics Strength:
EMOTM 4 Min:
5 Strict/Kipping Handstand Push-Ups

-then

For Time:
30-20-10
Reverse Lunge (Back Rack)
Toes-2-Bar

RX: 135/95
L1: 115/75, K2E
L2: 95/65, Leg Lifts



4.21.2014

One Front Squat Face to Rule Them All


The timeless art of seduction


Strength:
5x1 Front Squat
@ 90%

then-

3 Rounds of Max Reps:
1 Min Box Jumps
1 Min Ring Dips
-1 Min Rest-
1 Min Double Unders
1 Min KB Swings

RX: (24/20), (53/44)
L1: (24/20), Banded Dips. (44/35)
L2: (20/plates), Box Dips, Singles, (35/26)


4.20.2014

Marathon Monday

 
Hey Rugglets,

A big shout out and good luck to Rugged members Rachel, Badru, and Kevin who are all running in the marathon today. Kill it guys!

For those of you interested in watching the marathon with us we'll have a cheering group checking it out sometime in the afternoon. Be sure to keep an eye on our Facebook page for more information!

Mystery WOD today- the only hint I'll give you is be sure to bring your running shoes!

-Coach Jamie

Strength:
4x 2+1
Snatch Push Press and Snatch Drop

then-

??? Mystery WOD ???




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