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Thursday, September 6, 2012
Yep—Squats Again
Warm up: 400 m run, worlds’ greatest stretch (30 s ea), 10 sq, 10 ring rows
Skill/Focus: Back Squat 1 x 8, 1 x 5, 1 x 3, Db row 2 x 5
Yep—Squats Again
Warm up: 400 m run, worlds’ greatest stretch (30 s ea), 10 sq, 10 ring rows
Skill/Focus: Back Squat 1 x 8, 1 x 5, 1 x 3, Db row 2 x 5
Wednesday, September 5, 2012
Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games
WOD: AMRAP in any given amount of time
10 burpees
Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games
WOD: AMRAP in any given amount of time
10 burpees
Wednesday, September 5, 2012
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
Tuesday, September 4, 2012
Pull A Fast One
Warm up: 2 x 30 jumping jacks, 5 chin ups, 10 hollow rocks
Skill/focus: Shoulder Press
1 x 8, 1 x 5, 1 x 3
WOD
Pull A Fast One
Warm up: 2 x 30 jumping jacks, 5 chin ups, 10 hollow rocks
Skill/focus: Shoulder Press
1 x 8, 1 x 5, 1 x 3
WOD
Monday, September 3, 2012
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Saturday, September 1, 2012
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Thursday, August 30, 2012
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Wednesday, August 29, 2012
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups