Monday, April 8, 2013

Warm Up: Cartwheel > 10 squats > 10 lunges > speed ladder > basic dot drill x 10 > 10 jumping jacks

Skill: Thruster

Saturday, April 6, 2013 

CAT TRACK TABATA

Track Practice:
4 x 400 m repeats
3 min between

Tabata (4 min at ea station, 1 min between)
Tire flips
ball slams (heavy)
Push ups

Friday, April 5, 2013

OPEN 13.5

Warm up:  Foam roll/band work (triceps, shoulders, front rack, wrists); 400 m run/row, 2 x 15 squats, 10 ring rows, 10 hollow rocks

Thursday, April 4, 2013

SPRINTING DREADS

Warm up:  250 ft on the versa climber or 500 m row, 20 pass thrus, 20 good mornings, 10 push ups

Skill Focus: Deadlift
Build to working weight

Wednesday, April 3, 2013

THE KIP CON’T    

Warm up: hip/shoulder mob; 300 m row, 10 ea shoulder rot w/ lgt db, 15 squat jacks, 5 strict pull ups, 50 mtn clmbrs knne to chest

Wednesday April 3, 2013

Warm Up: bear crawl > 10 jumping jacks > 5 burpees > cartwheel > 10 handstand walk or handstand attempt > 50-meter carioca > 50-meter high-knee skip

Skill:  Power Snatch

Tuesday, April 2, 2013

SPEALLER

Warm up: 300 m run; 1 x 10:  mb slams, squats, shrugs, cleans, spiderman lunges

Skill Focus: Barbell Complex
1-2 rds with pvc/light load

Athlete of the Month March 2013:  Devin O.

Monday, April 1, 2013

IT’S A NUMBERS GAME

Warm up: shoulder mob; 250 m row; 10 pass thrus, 10 windmills ea dir; 2x:  5 pull ups, 10 push ups, 15 swings

Monday, April 1, 2013

Open Wod 13.5

Warm Up: 3 Rounds 20 sec Squats 20 sec Plank hold 20 sec Jumping Jacks

Skill: Clean and Jerk

WOD: 13.4