Tuesday, April 30, 2013

PUSH PRESS 2 RM

Warm up: 2 min jumprope, 2 min handstand holds, walks or practice, 1 min hollow rocks; hip & shoulder mob

Skill Focus:  Push Press

By Paula Jager CSCS as published in Natural Muscle magazine May 2013

by Paula Jager CSCS as published in Natural Muscle magazine April 2013

Monday, April 29, 2013

HELEN’S BACK

Warm up: 300 m shuttle run; 10 squat & sink, 10 straight leg toe touches; 2 x 8 kb swings, 6 push ups, 4 strict pull ups

Skill Focus: Back Squat

Monday April 29, 2013

Warm Up: 10 squats, 5 burpees, 2 forward rolls, 3 broad jumps, speed ladder, 15-meter carioca, 15 meter high-knee skip

Skill Focus: Wall balls

Saturday, April 27, 2013

JUNKYARD CATS  

Teams of 3
2000 m gasser relay run (in intervals of 200 m)
150 burpees*
200 tire flips
300 m car push (1 person must rest or steer)

Friday, April 26, 2013

DEADRINGER

Warm up:  2 min jump rope, 2 rds Cindy, 10 pass thrus, Burgener warm up

Skill Focus: Deadlift

8 x 2 @ 80% of 1 rm EMOM for 8 min

Thursday, April 25, 2013

FRONT SQUAT 2 RM

Warm up: 20 pass thrus, 10 burpees, 90 s front squat hold w/ pvc and a 10 burpee penalty for all for everytime someone comes out of it; 5 min of foam rolling

Wednesday, April 24, 2013

TABATA THIS

Warm up: Shoulder mob; 400 m run; plan shoulder circles 10 ea direction; 2 x 5 kb swings, 5 ring push ups (focus on stabalizing), 5 strict chin ups

April 24, 2013

Warm Up: TABATA of:
Hand stand holds
sit ups
Ball Slams

Skill Focus: Box Jumps

WOD: 1 minute of:
Burpees jump bench
Swings
Squats
Seal Run