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
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