Wednesday, October 3, 2012

Warm Up: 3 Cartwheels, 15m Lunge Walk, Agility Ladder, 14 m Crag Walk, Agility Ladder, 15m Broad Jumps

Skill Focus:  Dead Lift

WOD

Tuesday, October 2, 2012

BENCH AGAIN !

Warm Up: 2 X 250 m row, 10 ring rows, 10 push ups

Skill Focus: Bench Press
 1 x 5, 1 x 3

WOD
Bench Press

Monday, October 1, 2012

SHANANIGANS

Warm Up: 400 m run, 2X10 swings, squats, pushups.

Skill Focus: Sumo Deadlift High Pull
Review proper form, 1-2 warm up sets

Monday, October 1, 2012

Warm up:  30 seconds on, 30 s off of:
squats (hold thumbs together)
handstand walks up the wall
Plank holds
Jumping jacks
2-3 rds

Skill:  Ring holds

Saturday, September 29, 2012

Challenge Strength Wod

Warm Up: 400 m run, 2 rds Cindy

Friday, September 28, 2012

AMRAP IT UP

Warm up: 100 jump ropes with both legs, 50 on the left, 50 on the right, 10 burpees

Thursday, September 27, 2012

BENCH WOD

Warm up: 300 m row, 10 tot mb cross push ups, 10 ring rows, 10 box jumps.

Skill Focus: Bench Press

2 x 5, 1 x 3

Wednesday, September 26, 2012

Bring On the Bear

Warm up:  800 m run, 10 squats, 10 push ups, 10 sit ups, 10 back ext, 10 pull ups

Skill/focus:  Set up tire, partner up

WOD

Wednesday, September 26, 2012

Warm Up:  Forward roll - 15 m bear crawl - 8 tire box jumps - 8 tire push ups - 8 tire jump in/jump out
Skill: Ring Work
WOD:
AMRAP in any given amount of time:

Tuesday, September 25, 2012

Helen

Warm up:  400 m run, 3 x 5 burpees, pull ups