Wednesday, October 17, 2012
FREE BALLIN'
Warm Up: 400 m run, 10 ball slams, 15 back extensions, 20 sit ups
Skill Focus: Review correct form for sit up
WOD
400 m ball run 20#/14#
20 wall balls
20 sit ups w/ball*
5FRT
* Ball must tap the ground behind the head and pass over the knees touching the ground in front of the feet for a rep to be complete.
Shout Outs: to Krista M for getting both her first kipping pull up and rope climb all in the same day! And to Jole` for getting her first rope climb and inspiring Krista! Great job ladies! Shout out to Coaches Kevin and Kim for their getting their first full, weighted pistol and to Jen C for her double unders--12 in a row--woohoo!
Welcome Back Jess and Richard!
Check out Coach Janet, Melissa (aka Mighty Mite) and Alex in their stunning performances from the Hurricane & Typhoon Bay Cahmpionships Oct. 6th. I must add I am also impressed with the phenomenal job our latest addition to the AV Club did in putting together this video--great job Suzanne--the credit is all yours!
FREE BALLIN'
Warm Up: 400 m run, 10 ball slams, 15 back extensions, 20 sit ups
Skill Focus: Review correct form for sit up
WOD
400 m ball run 20#/14#
20 wall balls
20 sit ups w/ball*
5FRT
* Ball must tap the ground behind the head and pass over the knees touching the ground in front of the feet for a rep to be complete.
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Shout Outs: to Krista M for getting both her first kipping pull up and rope climb all in the same day! And to Jole` for getting her first rope climb and inspiring Krista! Great job ladies! Shout out to Coaches Kevin and Kim for their getting their first full, weighted pistol and to Jen C for her double unders--12 in a row--woohoo!
Welcome Back Jess and Richard!
Check out Coach Janet, Melissa (aka Mighty Mite) and Alex in their stunning performances from the Hurricane & Typhoon Bay Cahmpionships Oct. 6th. I must add I am also impressed with the phenomenal job our latest addition to the AV Club did in putting together this video--great job Suzanne--the credit is all yours!
Image
