Monday, September 17, 2012

Warm Up: 25m bear crawl- 30 second ring hold- 25m duck walk- 6 burpee pvc jump over- 25m bear crawl

Skill: Overhead Squats

WOD: AMRAP in any given amount of time

5 thrusters

Monday, September  24, 2012

Clean the CatBox

Warm up:  400 m run, 10 pvc shrugs, 10 pvc elbows high n outside, 10 pvc power cleans, 10 pvc cleans

Skill/focus:  Power Clean

Friday, September 21, 2012

I Can't Freaking Breathe

Warm up:  400 m run, 20 sdhp 45#/30#, 100 jumpropes

Skill/Focus:  L Sit Practice

Thursday, September 20, 2012

It Only Looks Easy

Warm up:  TMU of jacks, sit ups, back ext, lunges 2x thru

Skill/focus:  Set up groups; 1-2 light sets to warm up

WOD

Athlete of the Month September 2012: Scott B.

Wedneday, September 19, 2012

It's A Dead Hang

Warm up:  250 m row, 10 push ups, 10 ring rows, 10 sit ups, 10 back ext

Skill/focus:  Dead Hang Pull Up

By Paula Jager CSCS as published in Natural Muscle Magazine September 2012

Tuesday, September 18, 2012

Don't Be A Jerk

Warm up:  3 min of jumprope, 3 x 5 t stab push ups, swings 30#/20#. squat jumps

Skill/focus:  Clean & Jerk

Monday, September 17, 2012

Warm up:  400 m run, 10 pvc pass thrus, 10 pvc front squtas, 10 box jumps

Skill/focus:  Front Squat
2 x 5, 1 x 3; a couple of box jumps at graduated heights

WOD