Monday, August 24, 2012
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5
Saturday, August 25, 2012
Cats On The Prowl
AMRAP at each station for 8 min
40 m Prowler push 45's/25's
10 tire flips
3 tire burpees
Cats On The Prowl
AMRAP at each station for 8 min
40 m Prowler push 45's/25's
10 tire flips
3 tire burpees
Friday, August 24, 2012
Heavy Squats
Warm up: 2 x 200 m run, 10 pass thrus, 10 squats; worlds greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5
WOD
Heavy Squats
Warm up: 2 x 200 m run, 10 pass thrus, 10 squats; worlds greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5
WOD
Thursday, August 23, 2012
Strategic Alliance
Warm up: 2 x 10 squat jumps, ring rows, spiderman lunges
Skill/focus: The Perfect Push Up
1-2 sets to warm up
WOD
Strategic Alliance
Warm up: 2 x 10 squat jumps, ring rows, spiderman lunges
Skill/focus: The Perfect Push Up
1-2 sets to warm up
WOD
Wednesday, August 22, 2012
1 Armed Drummer
Warm up: 300 m row, 15 burpees
Skill/focus: TGU
1 or 2 sets to warm up
WOD
TGU 2. 2. 2. 2
1 Armed Drummer
Warm up: 300 m row, 15 burpees
Skill/focus: TGU
1 or 2 sets to warm up
WOD
TGU 2. 2. 2. 2
Tuesday, August 21, 2012
Wheel Demon
Warm up: 200 m run, 200 m backwards run, 2 x 10 wall balls, 10 split jumps (tot)
Skill/focus: Split Squat
1 x 8, 1 x 5
WOD
Wheel Demon
Warm up: 200 m run, 200 m backwards run, 2 x 10 wall balls, 10 split jumps (tot)
Skill/focus: Split Squat
1 x 8, 1 x 5
WOD
Monday, August 20, 2012
Chainsaw Massacre
Warm up: 400 m run, 15 pass thrus, 15 ring rows, 15 push ups
Skill/focus: Bench Press 1 x 8, 1 x 5, 1 x 3 Chainsaw row 1 x 5, 1 x 3
Chainsaw Massacre
Warm up: 400 m run, 15 pass thrus, 15 ring rows, 15 push ups
Skill/focus: Bench Press 1 x 8, 1 x 5, 1 x 3 Chainsaw row 1 x 5, 1 x 3
Saturday, August 18, 2012
Ship
Warm up: 400 m run, at the 100 m - 10 push ups, at the 200 m - 10 squat jumps, at the 300 m - 10 burpees, at the 400 m - 10 pull ups
WOD
Ship
Warm up: 400 m run, at the 100 m - 10 push ups, at the 200 m - 10 squat jumps, at the 300 m - 10 burpees, at the 400 m - 10 pull ups
WOD
Friday, August 17, 2012
Jumping Beans
Warm up: 25 jumping jacks, 10 pvc pass thrus, 10 ohs, 10 mtn clmbrs
Skill/focus: Seated Box Jumps
Jumping Beans
Warm up: 25 jumping jacks, 10 pvc pass thrus, 10 ohs, 10 mtn clmbrs
Skill/focus: Seated Box Jumps