Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Tuesday, December 24, 2013

White Elephant WOD



EQUIP: your own Bar (a: 115/85, i: 95/65, b: 65/35), DBs (a: 25/20, i: 20/15, b: 15/10), shared SB (30/20)

WARM-UP:
*Active Stretch
-then:
*400m Run + U Go/ I Go w/ partner: 12 x Burpee, 24 x Deadlift, 12 x Burpee

CHRISTMAS EVE WHITE ELEPHANT WOD (Teams of 2) -
Complete For Time (60:00 Time Cap) -
*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U Gea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Bear Complex

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Barbell Burpee

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x DB Man Maker

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x DB Hang Split Squat Snatch (REST b/w reps = OH DB Hold)

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Deck Squat-Burpee

WHITE ELEPHANT NOTE: 
-Each team draws 3 cards from the hopper before the workout begins.  Do not peek!!
-At the following times, open 1 card: 12:24, 24:12, and 42:21. Either complete the assignment on the card (both partners simultaneously), OR team may participate in a “white elephant” exchange with another team.  Warning: the exchange takes time!…also, you may end up getting that assignment anyway (with your remaining unopened cards).
-If your team draws 2 or 3 of the same card, you may repeat the assignment OR conduct a white elephant exchange with another team to avoid the repeat.

HOPPER OPTIONS (6 cards per option in the hopper):
1) 800m Run or Row simultaneously
2) 25 ea. partner x Burpee-Pull-Up
3) 75 ea. partner x Wall Ball (20/14)
4) 50 ea. partner x Hand-Release Push-Up
5) 12 ea. partner x Wall Walk
6) 50 ea. partner x Chin-Up (mod: Ring Row)


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