Tuesday, August 14, 2012
!Heave!
Warm up: 300 m row, 10 pvc ohs, 10 push ups, 5x Burgener with skill transfers
Skill/focus: heaving snatch balance
1 x 8, 2 x 5
!Heave!
Warm up: 300 m row, 10 pvc ohs, 10 push ups, 5x Burgener with skill transfers
Skill/focus: heaving snatch balance
1 x 8, 2 x 5
Monday, August 13, 2012
Last Man Standing
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc pp, 10 tot spiderman lunges, 5 pull ups
Skill/focus: Push Press & Toes 2 Bar
WOD
Last Man Standing
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc pp, 10 tot spiderman lunges, 5 pull ups
Skill/focus: Push Press & Toes 2 Bar
WOD
Saturday, August 11, 2012
Big Numbers
Warm up: 1 mile run; tmus of lunges/ball slams
WOD
Teams of 2
300 walking lunge steps
1200 m relay w/ ball 20#/14#
100 burpees
Big Numbers
Warm up: 1 mile run; tmus of lunges/ball slams
WOD
Teams of 2
300 walking lunge steps
1200 m relay w/ ball 20#/14#
100 burpees
Friday, August 10, 2012
Are You Dead Yet?
Skill/focus: Deadlift
2 x 5, 1 x 3
WOD
deadlift 5. 5. 5
hspu x max reps
rest 2 min
AMRAP in 5 min
Are You Dead Yet?
Skill/focus: Deadlift
2 x 5, 1 x 3
WOD
deadlift 5. 5. 5
hspu x max reps
rest 2 min
AMRAP in 5 min
Thursday, August 9, 2012
The Chieftess
Warm up: 250 m row, 10 mb deadlifts, 10 mb cleans
Skill/focus: Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j
The Chieftess
Warm up: 250 m row, 10 mb deadlifts, 10 mb cleans
Skill/focus: Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j
Wednesday, August 8, 2012
Manion Madness
Warmup: 400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats
Skill/focus: Back Squat
Manion Madness
Warmup: 400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats
Skill/focus: Back Squat
Tuesday, August 7, 2012
Fire Marshall
Warm up: 400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps
Mobility drills
WOD
4 sets for max reps
Fire Marshall
Warm up: 400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps
Mobility drills
WOD
4 sets for max reps
Monday, August 6, 2012
Frantic Press
Warm up: 400 m run, 2 x 10 pvc pass thrus, pvc thruster, kte
Skill/focus: Press & Thruster
WOD
Frantic Press
Warm up: 400 m run, 2 x 10 pvc pass thrus, pvc thruster, kte
Skill/focus: Press & Thruster
WOD
Saturday, August 4, 2012
August Birthday Bash: Party to the Max
Happy Birthday to. . .
Victor (8), Suzanne (8), Lizette (14), Shira (14), Kevin O (14), Matt C (16)
August Birthday Bash: Party to the Max
Happy Birthday to. . .
Victor (8), Suzanne (8), Lizette (14), Shira (14), Kevin O (14), Matt C (16)