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

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

Thursday, August 16, 2012

Stuck Like Glue

Warm up:  2 min jump rope, 10 partner mb squat tosses, 10 partner ball slams, 10 hollow rocks

Skill/focus:  Thruster
1 x 6. 1 x 5, 1 x 3

Wednesday August 15, 2012

Warm Up: 5 squats- alligator crawl- 10 dot drills- 5 squats- 10 one leg side to side hop

Skill/Focus: introducing squat cleans

Monday August 13, 2012

Warm Up: 2 forward rolls- in/out ladder- bear crawl to pull up bar- 10 sec bar hang- 25m run

Skill/Focus: pvc deadlift- focusing on not rushing the movement and going slow

Wednesday, August 8, 2012

Warm Up- 500m row- ten 25m prowler push

WOD- Fun with Tires
15 in and out tire hops
20 mountin climbers on
15 tire jumps
25m tire flips

GAME!!

Monday, August 6, 2012

Warm Up- 2 x 3 forward rolls => 35 M plank walk => 5 handstand kick ups

Skill/Focus-Kipping Pull ups

WOD- Frantic Kids
21-15-9
pvc thrusters
jumping pull ups

Wednesday, August 1, 2012

Warm Up- Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Skill/Focus- Kipping Pull Ups

Monday, July 30, 2012

Warm Up- 10 50m sprints

Skill/Focus- ring work

WOD- Lucky Number 8
AMRAP
50m run
8 sit ups
8 back ext
8 box jumps
8 hand stand kick ups

GAME!!