Saturday, March 23, 2013

7 DEADLY CATS      

Skill Focus:  Deadlift review/form
Build to working weight and scale wisely if needed

WOD:

Teams of 4 or 5

Friday, March 22, 2013 

OPEN WOD 13.3

Warm up: foam stuff (back, quads, shoulders); band mob (hip/sh flossing); 3 min jumprope; 15 kb sdhp, 15 pvc pass thrus, 15 pvc hollow rocks, 10 kb swings, 15 sq jacks

Januar 15, 2013 - March 11, 2013

Congratulations to Dave B 1st place males and Brooke K. 1st place females!  And to all the participants that saw it through to completion and their hard work–you are all winners!

Thursday, March 21, 2013

PULL YOUR WEIGHT

Warm up:  400 m run, 10 scapular pull ups, 15 pass thrus, 10 push ups, 10 squats

Skill Focus: Strict Dead Hang Pull up

Wednesday, March 20, 2013

SPRING CLEANING

Warm up: hip/shoulder mob; 250 m row, 2 x 5:  mb clean shrugs, mb cleans, mb oh press, mb rdl

Skill Focus:  Power Clean

Tuesday, March 19, 2013

BENCH TRIO

Warm up: 250 m row, 100 ft versa clmbr, 2 x:  5 burpees, 10 mtn clmbrs; chest/shoulder/hammie mob

Skill Focus:  Bench Press

Monday, March 18, 2013

BACK AT IT

Warm up:  hip and ab/ad mob; 400 m run, 15 squat jacks, 10 ea transverse lunges, 10 ea sinble leg rdl, 15 back x, 15 hollow rocks

Skill Focus: Back Squat

Monday,  March 18, 2013

13.2 Open Wod

Warm Up: 5 jumping jacks,  5 mountain climbers, 5 lunges, bear crawl,
forward roll, basic dot drill x 10, 25-meter side shuffle,  25-meter back pedal