Wednesday, March 12, 2012

Put a Dent in Your Sprint

Warm up:  400 m run, running drills, lunge holds, hammie stretches

Workout:
200 m sprints x 6
2:30 min rest btwn

Tuesday, March 20, 2012

Open Wod 12.4

Warm up:  400 m run, 2 min jumprope, s x 10:  squats, ball slams

Workout:
150 walls balls
90 double unders
30 muscle ups

Monday, March 12, 2012

Pulling Prowler Partners

Warm up:  250 m row, 2x:  5 pullups, 10 push ups, 10 mtn climbers

Skill/focus:  Dead hang pull-up

Saturday, March 17, 2012

"Luck of the Irish"

Warm up:  400 m run, 17 squats, 17 ball slams, 17 push ups

Workout:

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: