Friday, November 9, 2012
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
Thursday, November 8, 2012
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
Wednesday, November 7, 2012
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
Wednesday, November 7, 2012
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!
Tuesday, November 6, 2012
TEAM MEETING
Warm Up: 200m run, 200m backwards run, 30 high knees, 10 walkout
push ups
Skill Focus: Bench Press
TEAM MEETING
Warm Up: 200m run, 200m backwards run, 30 high knees, 10 walkout
push ups
Skill Focus: Bench Press
Monday, November 5, 2012
PT Test
Warm Up: Bear crawl > broad jump > 25-meter side shuffle > 10 one-legged side-to-side hops, each leg > Bear Crawl back to start
PT Test
Warm Up: Bear crawl > broad jump > 25-meter side shuffle > 10 one-legged side-to-side hops, each leg > Bear Crawl back to start
Monday, November 5, 2012
JAGUAR SPEEDWAY
Warm Up: 600m run, running drills/stretch
400m run for time
Rest 5 min
Skill Focus: Barbell Lunge
1 x 5, 1 x 3
JAGUAR SPEEDWAY
Warm Up: 600m run, running drills/stretch
400m run for time
Rest 5 min
Skill Focus: Barbell Lunge
1 x 5, 1 x 3
Saturday, November 3, 2012
Till Death Do Us Part
Partner wod
100m buddy carry (switch who is carrying at 50m)
Till Death Do Us Part
Partner wod
100m buddy carry (switch who is carrying at 50m)
Friday, November 2, 2012
AIRFORCE WOD
Warm Up: 250 m row, 2 x 10 push ups, 10 wall balls, 10 pvc ohs,
10 pass thrus
Skill Focus: OHS
1 x 5, 1 x 3
WOD
AIRFORCE WOD
Warm Up: 250 m row, 2 x 10 push ups, 10 wall balls, 10 pvc ohs,
10 pass thrus
Skill Focus: OHS
1 x 5, 1 x 3
WOD