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

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

Saturday, February 2, 2013

GIT R DONE!      

Warm up:  400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg

WOD

Friday, February 1, 2013

TGIB (THANK GOD IT’S BENCH)

Warm up: 400 m run/row, 2 x 10 good mornings, 10 push ups, 10 hollow rocks, 5 burpees

Skill/focus: Bench Press

Thursday, January 31, 2013

DEADLOCKS

Warm up:  row 350, 20 pvc good mornings, 20 squats, 10 burpees, 10 sit ups, 20 lunges

Skill/Focus: Deadlift
1 x 8, 1 x 5, 1 x 3 or as needed

Wednessday, January 30, 2013

HANG EM HIGH

Warm up: 100 jump ropes, 30 s on the left, 30 s on the right, 1 min du's (or attempts), lunges x 20, 5 jump squats, 10 push ups

Wednesday, January 30, 2013

Warm Up: 5 log rolls,  hurdle obstable,  25m duck walk,  10 vertical jumps hitting targe,  25m duck walk

Skill Focus:  Thruster

WOD

Tuesday, January 29, 2013

PRESS

Warm up: 400 m run; 2 x 10 mtn climbers, hollow rocks; 2 x 30 s hs holds

Skill/focus:  Press
1 x 5, 1 x 3, 1 x 2 or as needed

Monday,  January 28, 2013

SPUNKY HELEN

Warm up:  400 m run; 2 x 5 pull ups, kb swings, squats, lunges

Skill/focus: Low Bar Back Squat
1 x 8, 1 x 5 or as needed

Monday January 28, 2013

Warm Up: 25 m Crab Walk, 3 cartwheels, agility ladder, 25 m high skip

Skill Focus: What is the difference between a shoulder press and a push press?

WOD