1.5.15 Zeus

WOD: Zeus (Mod)

Skill: Scarecrow Squats 5x8

3 Rounds
30 Dead lifts (75#/53#)
30 Hang Cleans  (75/53#)
30 Push Press (75#/53#)
30 Push Ups

Scarecrow squat very simply put is a high pull to a squat clean.  These are a drill that we do to work on speed under the bar.  Also it's a great exercise to focus on bar path and pulling the bar to a 'high and tight' rack position then working into a squat clean.

Regina - 2+72 Rx
Orlando - 24:44 Rx
Carmen - 2+102 Rx
Leslie - 1+30 Rx
Steve P. - 2+90 65#
Spencer - 2+40 Rx
Liz - 23:03 Rx
Eric Sr. - 47:30 Rx
Ana - 2+88 Rx
Brandon - 2+70 Rx
Mason - 2+101 Rx
Jenifer - 2+33 Rx
Cole - 2+70 35#
Jordan - Mod
Jenifer - Row
Madison - Row
Bob - Mod
Dennis - 22:14 Rx
Joe - 17:51 Rx
Cindy - 24:53 Rx
Joobin - 17:54 Rx
Nicole H. - 21:57 Rx
Nick B. - 20:25 Rx
Jovany - 2+83 65#
Cara - 23:46 33#
Steve V. - Mod
Jennifer P. - 20:09 Mod
Gaylene - 2+71 Rx+
Kristine - 2+80 Rx
Tom T. - 27:22 Rx
Greyson - 20:03 45#
Cross - 20:53 33#
Delilah - 2+35 Rx
Jacque - 2+90 Rx
Becca - 2+40 Rx
Claudia - 23:50 35#
Yajaira - 1+98 43#
Jason T. - Mod
Chris T. - 2+11 Rx
Brenda H. - 2+60 Rx
Maira - 24:02 45#
Brenda D. - 22:48 Rx
Tim - 18:54 Rx
Travis - 2+43 Rx
Irish - 2+83 Rx
Kaela - 2+77 Rx
Suma - 2 25#
Raghu - 1+60 65#

10.25.14 Zeus

WOD: Zeus

Skill: Kipping Pull Ups or Strict Pull Ups

For time.
30 Wall Balls (20#/14#)
30 Dead lift High Pulls (75#/55#)
30 Box Jumps (24"/20")
30 Push Press (75#/55#)
30 Calorie Row
30 Push Ups
10 Body Weight Back Squats

One Bar.  Hit it hard! To maintain tension during the kipping pull up be sure to keep your lower half tight by squeezing your butt and pointing your toes.

Travis - 20:19 Rx 225#
Bri - 19:16 83#
Jen D. - 15:50 53#
Nicole C. - 22:49 43#
Chris S. - 24:06 115#
Eddie - 18:56 Rx 205#
Adrienne - 18:15 63#
Subhi - 17:28 155#
Chris D. - 10:34 Rx 225#
Tom S. - 11:46 Rx 210#
Vanessa - 17:11 Rx 108#
Delilah - 21:10 83#
Helen - 23:34 53#
Will - 14:20 155#
Jessica - 20:10 103#
Nick B. - 13:03 Rx+ 195#
Jason T. - Mod
Mason - 16:12 135#
Kaela - 19:03 103#
Prince - 17:01 45#
Danielle - 16:05 Rx+143#
Jenna - 14:23 Rx+163#
Megan - 11:28 Rx+155#
Anthony - 28:25 Angie
Tim - 13:31 Rx 205#
Kyle - Mod
Nicole H. - 15:23 Rx
Mari - 21:00 83#
Carla - Row