Friday, March 30, 2012
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Thursday, March 29, 2012
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1
Wednesday, March 28, 2012
Over the Top
Warm up: row 300 m, 10 walking lunges w/twist, inch worm push ups, pvc pass thrus
Skill: Box Jump
2 x 5, 1 x 3 progressively higher box
Over the Top
Warm up: row 300 m, 10 walking lunges w/twist, inch worm push ups, pvc pass thrus
Skill: Box Jump
2 x 5, 1 x 3 progressively higher box
Tuesday, March 27, 2012
Open Wod 12.5
Warm up: 400 m run, world's greatest stretch
Mobility: foam rolls on the shoulder--front, side and under
Skill/focus: Thruster
Open Wod 12.5
Warm up: 400 m run, world's greatest stretch
Mobility: foam rolls on the shoulder--front, side and under
Skill/focus: Thruster
Monday, March 26, 2012
Floored
Warm up: 250 m row, 1 rd of Cindy, 250 m run, 1 rd of Cindy
Skill/focus: Floor Press
1 x 8, 1 x 5, 1 x 5
Workout:
Floored
Warm up: 250 m row, 1 rd of Cindy, 250 m run, 1 rd of Cindy
Skill/focus: Floor Press
1 x 8, 1 x 5, 1 x 5
Workout:
Saturday, March 24, 2012
Mighty Murph
Teams of 4
800 m plate run 45#/25#
100 dead hang pull ups**
200 db bench press 50-60#/30-35#
300 squats 95#/65#
800 m plate run
Mighty Murph
Teams of 4
800 m plate run 45#/25#
100 dead hang pull ups**
200 db bench press 50-60#/30-35#
300 squats 95#/65#
800 m plate run
Friday, March 23, 2012
Everything is Over
Warm up: 500 m row, 15 pvc pass thrus, 15 pvc ohs
Skill/focus: OHS
1 x 8, 1 x 5, 1 x 3
Workout:
OHS 3. 3. 3
Everything is Over
Warm up: 500 m row, 15 pvc pass thrus, 15 pvc ohs
Skill/focus: OHS
1 x 8, 1 x 5, 1 x 3
Workout:
OHS 3. 3. 3
Thursday, March 22, 2012
Beastly Bench
Warm up: TMU 30 s plank hold / 30 s walk out push ups /30 s pvc bo row; 3 x through
Skill/focus: Bench Press
1 x 8, 1 x 5
Beastly Bench
Warm up: TMU 30 s plank hold / 30 s walk out push ups /30 s pvc bo row; 3 x through
Skill/focus: Bench Press
1 x 8, 1 x 5