Saturday, March 16, 2013

JAGUAR GAMES

Warm up:  team assignment, set up; 400 m run, 10 push ups, 10 sit ups, 10 back
ext, 10 pull ups; 2 x Samson stretch as group

Friday, March 15, 2013

OPEN WOD 13.2

Warm up: 400 m run/row; 2-3 x:  10 pvc pass thrus, 10 pvc good mornings, 10 pvc hollow rocks; 3 min jumprope (alt single/double); band shoulder mobility

Thursday, March 14, 2013

HANG IT LOW

Warm up:  400 m run, 20 pass thrus, 20 pvc front squats, 10 push ups, 10 burpees

Skill Focus: Hang Clean
Build to working weight

Wednesday, March 13, 2013

TAKE A SPIN

Warm up: foam roll back, legs, hips; 400 m run/500 m row; 2 x 10 pass thrus, 10 good mornings, 5 burpees

Wednesday, March 13, 2013

Warm Up:
3 Rounds of: 20 sec Jump rope, 20 sec T-push ups, 20 sec Squats

Skill Focus:
Pull Ups

WOD:

AMRAP in a given amount of time of

Tuesday, March 12, 2013

WIPEOUT

Warm up: 500 m row, 2 x 30 s hs hold or 2 min practicing walks, 10 ring rows, 10 mb deadlifts; shoulder foam rolling

Skill Focus: Press

Monday March 11, 2013

Warm Up: 5m Log roll > 15m Lunge walk > 5 Box jumps > 15m Backwards Lunge walk
Skill: Pull Ups and review Snatch
WOD: CF Jaguar Kids 13.1
20 burpees
15 snatches

Monday, March 11, 2013

ODDLY EVEN

Warm up: hip flexor/ext rot mob; 400 m run, 10 lunges tot, 2 x:  8 pause squats (2 s), 5 chin ups, 10 swings

Skill Focus: Box Squat

Saturday, March 9, 2013

FINISH THE CHALLENGE

WOD:

Partner up (to count/judge reps with each other)
300 m shuttle run (must touch down every time except the finish)
Rest 5 – 10 min

Friday, March 8, 2013

DRIVING GROUND

Warm up: 400 m run/row, 20 mtn clmbrs, 15 push ups, 10 mtn clmbrs, 15 sit ups
Foam roll stuff:  back, legs, shoulder 2-3 min