Friday, May 25, 2012
Up & Over
Warm up: 2 x 250 m row, 10 mb cross push ups (total), 15 sit ups
Skill/focus: Deadlift
Wod
Deadlift 5. 5. 5. 5
Up & Over
Warm up: 2 x 250 m row, 10 mb cross push ups (total), 15 sit ups
Skill/focus: Deadlift
Wod
Deadlift 5. 5. 5. 5
Thursday, May 24, 2012
Get it Up
Warm up: 2 min jumprope, 1 min sq hold, 2 x 30 s dh hold
Mobility: foam roll shoulders
Skill/focus: TGU
Wod
Get it Up
Warm up: 2 min jumprope, 1 min sq hold, 2 x 30 s dh hold
Mobility: foam roll shoulders
Skill/focus: TGU
Wod
Wednesday, May 23, 2012
Jerk
Warm up: 2x 30 jumping jacks, 10 hollow rocks, 10 walking lunges (total)
Skill/focus: Clean & Jerk
Wod:
Jerk
Warm up: 2x 30 jumping jacks, 10 hollow rocks, 10 walking lunges (total)
Skill/focus: Clean & Jerk
Wod:
Wednesday, May 23, 2012
Warm up:
3 Rounds
2 Cartwheels -> Backwards lunge walk 15m -> Broad jump 15m -> 5 Wall ball
Skill work:
Waiters Walk Relay
Warm up:
3 Rounds
2 Cartwheels -> Backwards lunge walk 15m -> Broad jump 15m -> 5 Wall ball
Skill work:
Waiters Walk Relay
Tuesday, May 22, 2012
Bodyweight
Warm up: 400 m run, 10 push ups, 1o squats, 10 sit ups, 10 back extensions, 10 pull ups
Skill;focus: Ring Dips
Bodyweight
Warm up: 400 m run, 10 push ups, 1o squats, 10 sit ups, 10 back extensions, 10 pull ups
Skill;focus: Ring Dips
Wod
Monday, May 21, 2012
Skill: Push Up- Take about 5 minutes to review push up form
Warm Up: Tire obstacle
- 8 Jump in and out of tire
- 8 Tire box jump
Skill: Push Up- Take about 5 minutes to review push up form
Warm Up: Tire obstacle
- 8 Jump in and out of tire
- 8 Tire box jump
Monday, May 21, 2012
Overtime
Warm up: 400 m run, 2 x 10 pass thrus, pvc ohs; world's greatest stretch 2 rds
Skill/focus: Overhead Squat
2 x 5, 1 x 3
Wod:
Overtime
Warm up: 400 m run, 2 x 10 pass thrus, pvc ohs; world's greatest stretch 2 rds
Skill/focus: Overhead Squat
2 x 5, 1 x 3
Wod: