Saturday, June 30, 2012
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
Friday, June 29, 2012
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
Thursday, June 28, 2012
Power Outage
Warm up: 400 m run, 15 ring rows, 10 push ups, 5 squat jumps
Skill/focus: Power Clean
5-7 min to build to working load
WOD
Power Outage
Warm up: 400 m run, 15 ring rows, 10 push ups, 5 squat jumps
Skill/focus: Power Clean
5-7 min to build to working load
WOD
Wednesday, June 27, 2012
Jerk It Out
Warm up: 3 min jumprope
Skill/focus: Push Jerk (can split)
take 15 min to find your 1 rm jerk
WOD
10 g2o 135#/95#
Jerk It Out
Warm up: 3 min jumprope
Skill/focus: Push Jerk (can split)
take 15 min to find your 1 rm jerk
WOD
10 g2o 135#/95#
Tuesday, June 26, 2012
Crawling Back to You
Warm up: 400 m run, tabata of pvc ohs/jumping jacks
Skill/focus: TGU
Review of proper form and technique; 1 or 2 sets to warm up
Crawling Back to You
Warm up: 400 m run, tabata of pvc ohs/jumping jacks
Skill/focus: TGU
Review of proper form and technique; 1 or 2 sets to warm up
Monday, June 25, 2012
Mama's Back
Warm up: 400 m run, 1 rd Cindy
Skill/focus: Back Squat
2 x 5, 1 x 3
Back squat 5. 4. 3. 3
dead hang pull ups x max reps
Mama's Back
Warm up: 400 m run, 1 rd Cindy
Skill/focus: Back Squat
2 x 5, 1 x 3
Back squat 5. 4. 3. 3
dead hang pull ups x max reps
Thursday, June 21, 2012
Front Squat
Warm up: 3 min jumprope, 2 x 10 squats, 10 push ups, 10 sit ups
Skill/focus: Front Squat
1 x 8, 1 x 5
Front Squat 5. 5. 5. 5. 5
Front Squat
Warm up: 3 min jumprope, 2 x 10 squats, 10 push ups, 10 sit ups
Skill/focus: Front Squat
1 x 8, 1 x 5
Front Squat 5. 5. 5. 5. 5
Wednesday, June 20, 2012
Warm Up: 3 Rounds
20 sec Dot Drills
20 sec Plank hold
20 sec Lunges
Skill Focus: pull ups
Warm Up: 3 Rounds
20 sec Dot Drills
20 sec Plank hold
20 sec Lunges
Skill Focus: pull ups