Saturday, March 10, 2012
Hog Gone Wild on a Broomstick Mile
Warm up: 400 m run,
WOD:
Timed 400 m run to determine teams of 4-5
25 Front Squats
25 Back Squats
Hog Gone Wild on a Broomstick Mile
Warm up: 400 m run,
WOD:
Timed 400 m run to determine teams of 4-5
25 Front Squats
25 Back Squats
Friday, March 9, 2012
Run - Tabata
Warm up: 400 m run, 10 spiderman lunges, agility drills
Workout:
800 m run for time
rest 3 min
Tabata mash up of
du's
Run - Tabata
Warm up: 400 m run, 10 spiderman lunges, agility drills
Workout:
800 m run for time
rest 3 min
Tabata mash up of
du's
Thursday, March 8, 2012
Deadlift 3 RM
Warm up: 500 m row, tmu of sit up s/ back ext
Mobility: flat back to forward bend, seated forward hold
Skill/focus: Deadlift
Deadlift 3 RM
Warm up: 500 m row, tmu of sit up s/ back ext
Mobility: flat back to forward bend, seated forward hold
Skill/focus: Deadlift
Wednesday, March 7, 2012
Bassackwards
Warm up: 200 m run, 200 m backeard run, 10 lateral lunge (w/ foot flex), 2 min tabata of bottom to bottom squats
Workout:
Teams of 2
Bassackwards
Warm up: 200 m run, 200 m backeard run, 10 lateral lunge (w/ foot flex), 2 min tabata of bottom to bottom squats
Workout:
Teams of 2
Tuesday, March 6, 2012
Open Wod 12.2
Warm up: 2 x 10 pvc pass thrus, squats; 10 arm circles ea--forward and backward, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Open Wod 12.2
Warm up: 2 x 10 pvc pass thrus, squats; 10 arm circles ea--forward and backward, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Monday, March 5, 2012
Aftermath
Warm up: 400 m run, 3 x 5 push ups, 5 db oh walking lunges l/r 20#/10#
Workout:
20 hr push ups
15 left hand oh db walking lunge steps 40#/25#
Aftermath
Warm up: 400 m run, 3 x 5 push ups, 5 db oh walking lunges l/r 20#/10#
Workout:
20 hr push ups
15 left hand oh db walking lunge steps 40#/25#
Saturday, March 3, 2012 Happy March Birthday Bash
Warm up: team assignment, set up, 400 m run, 10 push ups, 10 sit ups, 10 squats, 10 back x, 10 pull ups
Workout: Teams
Warm up: team assignment, set up, 400 m run, 10 push ups, 10 sit ups, 10 squats, 10 back x, 10 pull ups
Workout: Teams