Wednesday, February 7, 2013

POWER

Warm up: 250 m row, 20 lunges w/ oh arm raise, 15 push ups, 10 half burpees, 10 pass thrus, 10 windmills, 10 pvc clean pulls

Skill/focus:  Power Clean

Wednesday, February 27, 2013

Warm Up: 3 Cartwheels, 15m Broad jumps, 10m Pivoting Planks, 15m Lunge walk

Skill Focus: Review HSPU

WOD: Team Up!

Tuesday, February 26, 2013

 TARZAN

Warm up:  Spend 5 minutes working on double unders, 30 sec handstand hold,
10 burpees, 10ea 1-arm db row 25#/20

Monday, February 25, 2013

Lungevity

Warm up:  50 single jump ropes, 30 du's (or attempts), 20 walking lunges, 1 rd of Cindy

Skill/focus:  Barbell Lunge

Monday, February 25, 2013

Warm up:  10 pvc pass thrus > broad jumps > crab walk > vertical jumps > walking lunges > basic dot drill x 10

Skill/focus:  Review of the Clean

WOD

Saturday, February 23, 2013

LINKS OF A CHAIN

Teams of 3-4
800 m team run
10 tire flips
15 box jumps 30”/24”
20 db power cleans 35-40#/25-30#
25 du’s (sub is lateral jumps over hurdle)

Friday, February 22, 2013

FRACKIN’ FRIDAY

Warm up: 400 m run, 10 pvc pass thrus, ohs, ball slams, mb partner tosses, sit ups

Skill/focus:  Floor Press
1 x 5, 1 x 3, 1 x 2

Thursday, February 21, 2013

HANGIN’

Warm up:  400 m run; 2 x 15 sit ups, 10 pass thrus, 5 pull ups, 10 mb cleans

Skill/Focus: Hang Clean
warm up/build

Wednesday, February 20, 2013

SPLIT OR POWER

Warm up: 300 m row, 2 x 10 pass thrus, windmills; band shoulder mobility

Skill/focus:  Push Jerk/Split Jerk