Friday, October 26, 2012

HOW MANY MINUTES IN THE METCON

Warm Up: 200m run, 100 later shuffle (switch half way),100 m alt high knee/butt kicks
every 25m, 10 sdhp,  1 min OH squat hold w/pvc.

Thursday, October 25, 2012

PLANKTON

Warm Up: 250m row, 15 mb push ups, 15 ring rows,  20 sit ups  20 back extensions

Skill Focus:  DB Bench Press
1 x 8, 1 x 5

Wednesday, October 24, 2012

BURNING RUBBER

Warm Up: 400m run, 2 X 10 squats, 10 lateral reaching lunges total

Skill Focus: Back Squat
2 x 5, 1 x 3

WOD

Wednesday, October 24, 2012

Warm Up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backwards
lunge walk

Skill Focus: Pull ups

WOD

Cindy

Tuesday, October 23, 2012

BLACKEST PEARL

Warm up: 100 jumping jacks, 15 medicine ball cleans

Skill/Focus:  Clean and Jerk
work up to working weight

WOD

Monday, October 22, 2012

It's a MAD MAD MAD MONDAY

Warm up: 400m run, 100 jump ropes, 10 swings, 10 push ups

Skill/Focus: Set up and organize in rotatins stations

WOD

Monday, October 22, 2012

Warm Up: 5 good mornings, bear crawl, 50 m high knee skip, 50 m back pedal,
3 broad jumps

Skill Focus: Pull ups

WOD
AMRAP in any given amount of time
10 swings