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

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