Monday, June 3, 2013

BACK IT UP

Warm up: 250 m row; hip/quad mobility; 10 kb swings, 10 kb goblet squat, 10 kb goblet lunges w/ raise, 10 spiderman lunges, 10 push ups

Saturday, June 1, 2013

RAIN OR SHINE

Warm up:  1 min jumprope, 30 s of squats/push ups/sit ups/lunges/back ext,
1 min jumprope

WOD:

Teams of 2

AMRAP in 6  min

Friday, May 31, 2013

EVENT # 7

Warm up: 400 m row; 10 pvc pass thrus, 10 mb push ups, 10 mb dl shrugs, 10 mb cleans, 10 ball slams, 15 wall balls; Burgener x 10

Skill/Focus: Squat Clean

Wednesday, May 29, 2013

 HEATED JACKIE  

Warm up: 500 m row; wrist/sh mobility; 10 pvc pass thrus, 10 windmills ea direction; 2 x 5 pull ups, 10 push ups, 20 squats

Skill Focus:  OHS

Wednesday, May 19, 2013

Warm up:  5 burpees > 10 squats >  10 mountain climbers > 10 jumping jacks

Skill: DB Power Cleans / OH Lunges

WOD:
4 x 4:00 AMRAPs, rest 2:00

Saturday, May 25, 2013:

3, 8 min AMRAPS in teams of 3

40 m tire flip/40 m duck walk (1 flips, 1 walks, 1 rests)
Rest 2:30 min

Wheelbarrow rides/plate hold 45#/25# (2 wheelbarrow, 1 hold)
Rest 2:30 min

Athlete of the Month May 2013:  Kim S.



he honor of being AOM is generally given to a member; although Kim is now a coach at first she was a member. . .