Friday, May 24, 2013

BRADSHAW

Warm up: 2 min jumprope; 10 pvc good mornings, 10 pvc pass thrus, 10 windmills ea dir, 10 squats, 10 push ups, 5 pull ups

Skill Focus: Deadlift

Thursday, May 23, 2013

POOOW!!

Warm up:  250 m row; shoulder mobility; pass thrus x 10, jumping jacks x 10, seal jacks x 10, ring rows x 8, push ups x 8, plank up/downs 10 (tot)

Wednesday, May 22, 2013

S. P. R. I. N. T!!!!!!!!

Warm up: 400 m run; hip/hammie mob; 2x:  8 (4 ea) 1 arm db swings, 5 inchworm push ups, 8 alt lunges, 8 split jumps

WOD:

Wednesday, May 22, 2013

Warm up: 10 jumping jacks, bear crawl, forward rolls, bear crawl, 10 one-legged
side-to-side hops, each leg

Skill Focus: ring rows

WOD:

Monday, May 20, 2013

HOW HIGH?

Warm up: 400 m run,; 2 x high knees/butt kicks, wide high knees/walking quad, carioca, bound/high hammie,  10 spiderman lugnes, 20 mtn clmbrs

Monday, May 20, 2013

Warm up: 10 squats, 10 mountain climbers, 10 broad jumps, drill ladder,
basic dot drill x 10

Skill Focus: front squat

WOD:
5 rounds of
100-meter row

Saturday, May 18, 2013

Hold Your Weight

Plate never rests on the ground or a body part (i.e. no resting it on your head or hip)

Teams of two:

Friday, May 17, 2013

GO TAYLAR!!!

Warm up: 2x row 250 / climb 125, 2 wall climbs, 10 ring rows, 5 burpees; foam roll pecs, sh, biceps

Skill Focus:  Bench Press