Wednesday, February 20, 2013

Warm Up:

10 jumping jacks, alligator crawl, log rolls, 10 lunge steps,
10 side to side hurdle jumps

Skill Focus: Review Clean and Jerk and learn Handstand Push Ups

Tuesday, February 19, 2013

SACK UP

Warm up: 800 m run; 2 x 8 1 arm swings sit ups; handstand practice w/ or w/ out walls; 1 min squat hold, hip mobility (glutes)

Skill/focus:  Back Squat

Monday, February 18, 2013

DIANE ON THE RUN

Warm up: 300 m shuttle run, 10 pass thrus; 2 x hs kick up + hold 10 s, 10 lunges w/ twist, 10 back ext

Skill/focus: Deadlift & HSPU

Monday February 18, 2013

Warm Up: 5 burpees => bear crawl => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hopes, each leg => 100-meter run

Skill: Clean and Jerk

WOD

Saturday, February 16, 2013

OUR HEARTS GO OUT TO BRITTANY:  ST VALENTINE’S DAY MASSACRE

Hearts

19 overhead squats 75#/55#
29 lunges
19 ohs

Friday, February 15, 2013

EVE OF DESTRUCTION

Warm up: 400 m run, 2 rds of Cindy, pvc pass thrus amauw (as many as you want)

Skill/focus: Front squat
Warm up and build as needed

Thursday, February 14, 2013

GOOD MORNING VALENTINE

Warm up:  400 m run, 20 alt jump lunges, 100 jr, 10 push ups, 15 pvc pass thrus, 15 pvc good mornings

Skill/Focus: Good Morning

Wednesday, February 13, 2013

TWISTER

Warm up: 300 m row; 2 rds of 8 light db push press, 5 ring rows, 5 jump squats, 10 hollow rocks

Skill/focus:  Push Press

Wednesday, February 13, 2013

Warm Up: 5 squats, 3 burpees, bear crawl, 5 one-legged side-to-side hops, each leg,
5 sit-ups, 50-meter run

Skill Focus: review OHS and practice handstands

Tuesday, February 12, 2013

 RUN, ROW & PUSH

Warm up: 400 m run, 30 mtn clmbrs, 20 sit ups, 10 push ups, 5 hs kick ups; hip & hamstring mobility

Skill/focus:  Box Squat