Everyone, check out the 4You section of today's Tampa Tribune.  Featured is our very own Victor Amuso!  Vic is definitely an inspiration to both newbies and veterans.  His stunning results are proof positive of his dedication and hard work.  Vic is also an excellent coach, suppor

Saturday, January 19, 2013

DRAG QUEENS

Warm up:  200 m run, 10 sit ups, 10 back ext, 200 m oh run, 10 swings, 10 push ups on db

WOD

Teams of 6 - 8
40 m prowler drag

Friday, January 18, 2013

SUMO

Warm up:  500 m row; 2 x 10 kb sdhp 35/25#, swings, push ups, sit ups

Skill/focus:  Sumo Deadlift
Build to working weight

Thursday, January 17, 2013

OUTLAW HELL

Warm up:  400 m run; 2 rds backwards Cindy, 1 min squat hold, 20 pass thrus

Wednesday, January 16, 2013

BREATHLESSNESS

Warm up: 2 x 200 m shuttle run, 5 pull ups, 10 tot alt lunges w/ shoulder raise; 1 x 10 pass thurs

Skill/focus:  Kipping pull ups & T2B

January 16, 2013

Warm up:  5 jumping jacks, 5 walking lunges, 5 squats, 5 burpees, 100 m run

Skill/Focus:  Sumo Deadlift High Pull

WOD
4 min TABATA of
sumo deadlift high pulls

Tuesday, January 15, 2013

NO JERKS ALLOWED

Warm up: 1 min of jump rope, 30 s on the left, 30 s on the right, 10 pass thrus, 10 single arm circles ea direction, should mobility foam roller

Monday, January 14, 2013

SQUATBOX

Warm up: 400 m run; 2 x 10 goblet squats, lunges (tot), swings

Skill/focus: Box Squat

Monday, January 14, 2013

Warm up:  10 m plank walk, 10 m log roll, 25 m high knee skip, 25 m backwards run

Skill:  Push Jerk

WOD:
5 rounds of:
25 squats
10 push ups

Saturday, January 12, 2013

LGN CHALLENGE WOD:  JAGUAR ARMED FORCES

Review of standards
Partner up to count/judge reps for each other