Wednesday, December 19, 2012
SANTA SNATCHES
Warm Up: 250 m row, 2 x 5 of db or kb snatches, rdl, back ext, chins
Skill Focus: Deadlift
warm up and build as needed
WOD
SANTA SNATCHES
Warm Up: 250 m row, 2 x 5 of db or kb snatches, rdl, back ext, chins
Skill Focus: Deadlift
warm up and build as needed
WOD
Wednesday, December 19, 2012
Warm Up: Log roll to cone, 4 push ups, log roll to cone, 4 push ups, 25m sprint
Skill Focus: Review: Push Press, Dead Lift
WOD
Warm Up: Log roll to cone, 4 push ups, log roll to cone, 4 push ups, 25m sprint
Skill Focus: Review: Push Press, Dead Lift
WOD
Tuesday, December 18, 2012
OVERSTEPPING BOUNDARIES
Warm Up: 200 m run, 100 m shuffle to the left, 100 m shuffle to the right; 2 x 10 jump squats / pass thrus; hip and shoulder mobility
OVERSTEPPING BOUNDARIES
Warm Up: 200 m run, 100 m shuffle to the left, 100 m shuffle to the right; 2 x 10 jump squats / pass thrus; hip and shoulder mobility
Monday, December 17, 2012
CHRISTMAS PRESS ENT
Warm Up: 100 jumpropes, 10 pass thrus, 10 windmills ea side; 2 x 10 kb swings, sdhp
Skill Focus: Press
CHRISTMAS PRESS ENT
Warm Up: 100 jumpropes, 10 pass thrus, 10 windmills ea side; 2 x 10 kb swings, sdhp
Skill Focus: Press
Monday, December 17, 2012
Warm Up: 25m bear crawl/ball push, 5 ball slams, 5 wall balls, 5 push ups on ball, 25 m sprint
Skill Focus: Push Press
WOD
3 x 5 min AMRAP
Warm Up: 25m bear crawl/ball push, 5 ball slams, 5 wall balls, 5 push ups on ball, 25 m sprint
Skill Focus: Push Press
WOD
3 x 5 min AMRAP
Saturday, December 15, 2012
Community: Brittany & Sophia
Warm up: 800 m run, tmu mash up of squats, push ups, jumping jacks and lunges
WOD
Teams of 4 -6
Community: Brittany & Sophia
Warm up: 800 m run, tmu mash up of squats, push ups, jumping jacks and lunges
WOD
Teams of 4 -6
Friday, December 14, 2012
BEAR MEAT
Warm Up: 400m run, 10 pull ups, Burgener warm up x 10
Skill Focus: Hang Power Snatch
1 x 5, 1 x 3, or as needed
WOD
BEAR MEAT
Warm Up: 400m run, 10 pull ups, Burgener warm up x 10
Skill Focus: Hang Power Snatch
1 x 5, 1 x 3, or as needed
WOD
Thursday, December 13, 2012
COMRADES IN ARMS
Warm Up: 400 m run, 10 ring rows (use 1 ring)
Skill Focus: review form & technique of renegade rows and mb cross push ups
COMRADES IN ARMS
Warm Up: 400 m run, 10 ring rows (use 1 ring)
Skill Focus: review form & technique of renegade rows and mb cross push ups
Wednesday, December 12, 2012
HAIL MARY FULL OF GRACE
Warm Up: 600 m run, 10 pass thrus, 10 windmills ea direction, 15 wall balls
Skill Focus: Clean & Jerk
Work up to wod weight
HAIL MARY FULL OF GRACE
Warm Up: 600 m run, 10 pass thrus, 10 windmills ea direction, 15 wall balls
Skill Focus: Clean & Jerk
Work up to wod weight
Wednesday, December 12, 2012
Warm Up: 2 forward rolls, 10 sit ups, flying burpees to cone
Skill Focus: Shoulder Press
WOD
5 Rounds of:
1 min plank hold
1 min jumping jacks
Warm Up: 2 forward rolls, 10 sit ups, flying burpees to cone
Skill Focus: Shoulder Press
WOD
5 Rounds of:
1 min plank hold
1 min jumping jacks