Monday, February 11, 2013
MONDAZE
Warm up: 200 m shuttle, 10 pass thrus, 10 windmills ea direction, 5 shoulder rot ea dir; 2 x 5 ring rows / push ups
Skill/focus: Bench Press
MONDAZE
Warm up: 200 m shuttle, 10 pass thrus, 10 windmills ea direction, 5 shoulder rot ea dir; 2 x 5 ring rows / push ups
Skill/focus: Bench Press
Monday February 11, 2013
Warm Up: 10 jumping jacks, 10 squats, 10 mountain climbers, bear crawl,
3 broad jumps, 50m high-knee skip
Skill Focus: Overhead Squats
WOD
Warm Up: 10 jumping jacks, 10 squats, 10 mountain climbers, bear crawl,
3 broad jumps, 50m high-knee skip
Skill Focus: Overhead Squats
WOD
Saturday, February 8, 2013
PARMA
Team Wod
10 single leg lateral jumps (5 ea)
5 hspu
250 m row
10 strict bar dips
AMRAP in 7 min
10 swings 53#/35#
PARMA
Team Wod
10 single leg lateral jumps (5 ea)
5 hspu
250 m row
10 strict bar dips
AMRAP in 7 min
10 swings 53#/35#
Friday, February 8, 2013
DEADEND
Warm up: 400 m run; 1 x 10 of pvc pass thrus, good mornings, ohs, mb slams, mb cleans
Skill/focus: Deadlift
2 x 5, 1 x 3 to build
DEADEND
Warm up: 400 m run; 1 x 10 of pvc pass thrus, good mornings, ohs, mb slams, mb cleans
Skill/focus: Deadlift
2 x 5, 1 x 3 to build
Thursday, February 7, 2013
HORSEPOWER
Warm up: 307 m row, 20 pass thrus, 10 push ups, 10 squats, 10 sit ups
Skill/Focus: Power Clean
Warm up building load
HORSEPOWER
Warm up: 307 m row, 20 pass thrus, 10 push ups, 10 squats, 10 sit ups
Skill/Focus: Power Clean
Warm up building load
Wednesday, February 6, 2013
PULL PUSH
Warm up: 250 m row, 8 scapular pull ups, w/ light db's 8 push ups, 8 bent over rows, 8 press
Skill/focus: Press
Warm up and build as needed
PULL PUSH
Warm up: 250 m row, 8 scapular pull ups, w/ light db's 8 push ups, 8 bent over rows, 8 press
Skill/focus: Press
Warm up and build as needed
Wednesday February 6, 2013
Warm Up: 5 jumping jacks, 5 super-slow squats, bear crawl, forward roll,
50-meter run
Skill: Review- Front Squats, SDHP, Push Press
WOD:
Warm Up: 5 jumping jacks, 5 super-slow squats, bear crawl, forward roll,
50-meter run
Skill: Review- Front Squats, SDHP, Push Press
WOD:
Monday, February 4, 2013
Warm up: 5 mtn climbers > 5 lunge steps > forward roll > broad jumpb > 180 degree turn > sprint back to mtn climbers
Skill: Wall Balls
WOD
wall balls
Warm up: 5 mtn climbers > 5 lunge steps > forward roll > broad jumpb > 180 degree turn > sprint back to mtn climbers
Skill: Wall Balls
WOD
wall balls
Monday, February 4, 2013
NOTSO SUPER BOWL
Warm up: 200 m shuttle run, 5 squats, 5 sit ups, 5 push ups, 5 hs kick ups
Skill/focus: burpee db deadlift
WOD
800m run
NOTSO SUPER BOWL
Warm up: 200 m shuttle run, 5 squats, 5 sit ups, 5 push ups, 5 hs kick ups
Skill/focus: burpee db deadlift
WOD
800m run