Wednesday, October 17, 2012

FREE BALLIN'

Warm Up: 400 m run, 10 ball slams, 15 back extensions, 20 sit ups

Skill Focus: Review correct form for sit up

WOD

Hurricane & Typhoon Bay Championships

Wow ladies! You leave me speechless. . .

Tuesday, October 16, 2012

PECMATE

Warm Up: 250 m row or 25 sdhp 45#/30#, 10 walk out push ups

Skill Focus:  Bench Press
2 x 5, 1 x 3

Bench Press 3.3.3.3.3

Monday, October 15, 2012

Front Squat 1 RM

Warm up:  200 m run, 100 m shuffle (switch 1/2 way), 100 m high knees/butt kick alt every 25 m; 10 pass thrus, world's greatest stretch

Monday, October 15, 2012

Warm Up: 5 squats, bear crawl, 5 squats, 10 one-legged side to side hops, 5 squats, bear crawl

Skill Focus: Pull ups

WOD

"Tabata Something Else"

Saturday, October 13, 2012

THREESOME

Teams of 3

1800 m ball relay run 20#/14#
180 swings 53#/35#
120 wall balls
90 ring dips
800m vehicle push (must use largest vehicle)

Friday, October 12, 2012

DEADEND

Warm Up: 250m row, 15 push ups, 15 wall balls, 20 sit ups, 20 back extensions

Skill Focus: Deadlift
1 X 5, 1 X 3

Deadlift 3 RM

Thursday, October 11, 2012

BREATH FIRE

Warm Up: 400m run, 2 x 10 lunges, 10 ring rows

Skill/Focus: Pistols

Wednesday, October 10, 2012

LUCKY 7's

Warm Up: 400m run, Burgener 1 x 5 w/a light load or 1 x 10 w/a pvc

Skill Focus: Snatch, Power Snatch, Hang Power Snatch

Wednesday, October 10, 2012

Warm Up: 15m Bear Crawl, 15 m Log Roll, 25m broad jump, 25m high skip

Skill Focus: Sumo Deadlift High Pull

WOD:

10-9-8-7-6-5-4-3-2-1
Push Ups