Friday, March 16, 2012

Amy's Push Em Out Challenge

Warm up:  400 m run, shoulder mobility work and stretches (swimmers, pvc pass thrus, chicken wing neck pulls and hold - 3 postions dwn, forward and up)

Thursday, March 15, 2012

Don't Pistol me Off!

Warm up:  400 m run, 2 rds Cindy, yoga treehold balance work 1 min ea side

Skill/focus:  5-10 min Pistol Practice/variations

Wednesday, March 14, 2012

It All Ends in 5's

Warm up:  5 min TMU du's/swings 35#/25#

Skill/focus:  BO Row (from the floor)
1 x 8, 1 x 5 to build load

Workout:

Bachelorette/Bridal Shower:   CF Style !!  

Tuesday, March 13, 2012

LMFAO (lift my fat ass off)

Warm up:  row 500 m, 3 x 15 squats, 10 push ups

Skill/focus:  Back Squat
1 x 8, 1 x 5, 1 x 3

Workout:

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

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

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