Saturday, October 6, 2012
Hurricane & Typhoon Bay Championships
Hurricane & Typhoon Bay Championships
Tuesday, December 4, 2012
PROJECT RUNWAY
Warm Up: 600m run, running drills
Skill Focus: pre sprint mob
WOD
1x200m
5 min rest
600 m run
PROJECT RUNWAY
Warm Up: 600m run, running drills
Skill Focus: pre sprint mob
WOD
1x200m
5 min rest
600 m run
Monday, December 3, 2012
HANGIN' WITH MRS. JAGER
Warm Up: 100 jump ropes, 50 on rt, 50 on lft, 15 mb cleans (w/squat)
Skill Focus: Squat Clean
1X5, 1X3, 1X2 to warm up
HANGIN' WITH MRS. JAGER
Warm Up: 100 jump ropes, 50 on rt, 50 on lft, 15 mb cleans (w/squat)
Skill Focus: Squat Clean
1X5, 1X3, 1X2 to warm up
Monday, December 3, 2012
Warm up: 3 cartwheels -> 25m ski jump -> 25m duck walk -> 10 dot drills ->25m broad jumps
Skill: Hand Stands
WOD: Bradley
Warm up: 3 cartwheels -> 25m ski jump -> 25m duck walk -> 10 dot drills ->25m broad jumps
Skill: Hand Stands
WOD: Bradley
Friday, November 30, 2012
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
Thursday, November 29, 2012
ANNIE'S SNATCH
Warm Up: 3 min jump rope, Burgener warm up x 5 w/light load or pvc
Skill Focus: Hang Snatch & Snatch
1-2 sets to warm up
ANNIE'S SNATCH
Warm Up: 3 min jump rope, Burgener warm up x 5 w/light load or pvc
Skill Focus: Hang Snatch & Snatch
1-2 sets to warm up
Wednsesday, November 28, 2012
BREATHALYZER
Warm Up: 200 m row or 100 ft climb, 400 m run
Skill Focus: Rope Climbs
Spend 10-12 min working on rope climbing technique
BREATHALYZER
Warm Up: 200 m row or 100 ft climb, 400 m run
Skill Focus: Rope Climbs
Spend 10-12 min working on rope climbing technique