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

Saturday, September 15, 2012

Farm Day

Friday, September 14, 2012

Hard Pressed

Warm up:  2 x 30 jumping jacks, 10 hollow rocks, 5 hs kick ups w/ or w/out wall

Skill/focus:  Shoulder Press

Thursday, September 13, 2012

Power Minute

Warm up:  100 jumpropes  both legs, 50 on the left, 50 on the right, 15 mb squat cleans

Skill/focus:  Power Clean

Wednesday, September 12, 2012

Warm Up: 20m flying burpees- 10 vertical jumps- 20m flying burpees- 10 shoulder taps

Skill/Focus: Light weight thrusters- review push ups- practice handstand holds

Monday, September 10, 2012

Warm Up: 3 Cart wheels- 20m bear crawl- 10 single leg line hops- 20m bear crawl- 25m high skip- 20m bear crawl

Skill/Focus: Squats, PVC thrusters, practice push ups

Wednesday, September 12, 2012

Lungevity

Warm up:  400 m run, 1o walking lunges ea, 10 split jumps tot

Skill/focus:  DB Walking Lunge
2 x 5 to build to working weight

Thursday, September, 2012

Deadlift 911

Warm up:  500 m row, 10 iron crosses ea, 10 scorpians ea, 10 sit ups, 10 back ext, 10 push ups, 10 pvc good morning

Monday, September 10, 2012

Tick Tock

Warm up:  400 m run, 250 m row, 10 burpees

WOD
1000 m row
800 m run
Goal is to finish in 8 min or less

Rest 5 min