Athlete of the Month October 2011: Dawn W.


Dawn,

Friday, October 14, 2011

Gut Punched

Warm up:  200 m run; 3 rds of 5 pull ups, 10 push ups, 15 sit ups

Workout:
25 ball slams
50 double unders
400 m row

Thursday, October 13, 2011

Impress

Warm up:  200 jumpropes, tmu ball slams / hs hold

Skill/focus:  Push Press
1 x 5, 1 x 3

Workout:
push press 1. 1. 1. 1

Wednesday, October 12, 2011

SDL 1 RM

Warm up:  100 jumping jacks, tmu pvc sdl/burpees

Skill/focus:  Sumo deadlift
1 x 8, 1 x 5, 1 x 3

Workout:

Tuesday, October 11, 2011

Thruster N' Run

Warm up:  400 m run, tmu wall balls/ring rows

Workout:
9 thrusters 95#/65#
12 chin ups
run 200 m
9 thrusters

Monday, October 10, 2011

1492

Warm up:  2 rds of OH Cindy

Workout:
Groups of 2
2 db bench press @ 60-70% 1rm
2 chest slap push ups
10 sets each; 1 goes/1 rests

Saturday, October 8, 2011

Meter Man

Warm up:  Group Indian Ball Run, 15 burpees

Workout
Teams of 4
Row
Bucket carries
Tire flips
Walking lunges
Jeep push

Kiss My Shrimp n’ Grits



Kiss My Shrimp n’ Grits

2 lbs raw shrimp w/ heads (can use without if unavailable)
5 bacon slices (nitrate/nitrite free)
1 (8 oz.) package fresh mushrooms

Friday, October 7, 2011

 Ladderday

Warm up:  250 m row, 15 pvc bo rows, 15 pvc ohs

Skill/focus:  Bent Over Row
1 x 8, 1 x 5

Workout:
BO row 2 reps ea side

Thursday, October 6, 2011

Max SpeedWarm up:  400 m run, running drills

Workout:
800 m run for time, 2 attemps for MAX effort
5-7 min btwn efforts