Warm up: 2 x 200 m run, 20 forward/lateral

Skill Focus: Kipping swing
Warm up spending 5-7 min practicing the kipping swing
1 x max rep kipping pull ups

 WOD:

5 x 50 yd flying start 45 s btwn

Warm up: 100 jumpropes, 50 du's (attempts), 10 pass thrus, 10 windmills, 10 pvc ohs, 10 push ups, 10 sit ups; Burgener warm up x 5

Skill Focus: Snatch
Form & technique review.  Warm up and build to a . . .

(12) Quarters = 25 lunges      300 points possible
(10) Dimes = 10 tuck jumps  100
(18) Nickels = 5 burpees          90
(10) Pennies = 100 m sprint    10

Warm up: 500 m row; 10 mb deadlifts w/ shrug, 10 mb cleans, 10 mb push ups, 10 sit ups

Skill Focus: Power Clean
Warm up to working weight. . .

4 @ 60%, 4 @ 65%, 4 @ 70%, 2 x 4 @ 80% of 1 rm

WOD:

50- 40- 30- 20- 10 rep rounds of:
wall balls 20#/14#
box jumps 24"/20"
swings 53#/35#
for time

Warm up:  500 m row; 10 pass thrus, 10 windmills ea direction, 10 squats, 10 push ups, 10 lateral plank walks (5 3a side), 10 plank up/downs, 10 half burpees

Skill/Focus: Push Press
warm up and build to. . .
3 x 5 @80% + 2.5 -5# if possible

Warm up: versa 200/row 500/run 400; 2 x 25 yd high knees/butt kicks, bound/high kicks; 10 straddle alt toe touches, 10 pvc windmills, 10 pvc good mornings; hip/quad mob

w/ a partner (1 works/1 rests)
1 x 400 (1:1) 1 x 500 m row

Warm up: 500 m row; 2x--10 squats, 10 lateral lunges, 5  burpees; mob - spiderman lunges 3 ea side w/ 15 s hold

Skill/focus: Box Squat
warm up and find appropriate height

2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)

Saturday, June 29, 2013

MOVING DAY

NEW LOCATION (less than two miles from the old location):

9509 N. Trask St.

Tampa, FL 33624

Friday, June 28, 2013 

Killer Arms

Skill Focus: Power Snatch
Warm up to working weight/work on technique. . .

5 power snatches @ 65% 1rm EMOM for 10 mins