Thursday, January 10, 2013
BEN HUR
Warm up: 400 m run, 2 x 10 push ups, 10 pass thrus, 5 pull ups, 15 sit ups
Skill/Focus: Rowing
WOD
500 m max row
BEN HUR
Warm up: 400 m run, 2 x 10 push ups, 10 pass thrus, 5 pull ups, 15 sit ups
Skill/Focus: Rowing
WOD
500 m max row
Wednesday, January 9, 2013
OVER & OVER
Warm up: 250 m row; 2 rounds of: Cindy, 10 total straight legged toe touches
Skill/focus: Press & Front Squat
Warm up and build
OVER & OVER
Warm up: 250 m row; 2 rounds of: Cindy, 10 total straight legged toe touches
Skill/focus: Press & Front Squat
Warm up and build
Wednesday January 9, 2013
Warm up: duck walk, frog hop, 5 push-ups, forward roll, 10 squats, 100 m run
Skill/focus: Front Squat
WOD
How many rounds can you do in 10 minutes?
Warm up: duck walk, frog hop, 5 push-ups, forward roll, 10 squats, 100 m run
Skill/focus: Front Squat
WOD
How many rounds can you do in 10 minutes?
Tuesday, January 8, 2013
A WOD IN THE PARK
Warm up: 400 m run; 3 x 8: split jumps, 1 arm swings , pvc good mornings, pvc pass thrus
Skill/focus: Box Jump
A WOD IN THE PARK
Warm up: 400 m run; 3 x 8: split jumps, 1 arm swings , pvc good mornings, pvc pass thrus
Skill/focus: Box Jump
Monday, January 7, 2013
THE LONGEST HOLD
Warm up: 400 m run, 10 pass thrus, 10 windmills ea direction, 2 x front rack squat w/ pvc or light bar; shoulder mobility
Skill/focus: Back Squat
THE LONGEST HOLD
Warm up: 400 m run, 10 pass thrus, 10 windmills ea direction, 2 x front rack squat w/ pvc or light bar; shoulder mobility
Skill/focus: Back Squat
Monday, January 7, 2013
Warm Up: 10 PVC pass-throughs, bear crawl, 10 burpees, 50-meter high-knee skip, 50-meter bum kickers
WOD
Warm Up: 10 PVC pass-throughs, bear crawl, 10 burpees, 50-meter high-knee skip, 50-meter bum kickers
WOD
Friday, January 4, 2013
STEPPIN’ UP THE WEEKEND
Warm up: 400 m run, 2 rds of Cindy, pvc step ups
Skill/focus: BB Step Up
Warm up to a challenging first set
WOD
STEPPIN’ UP THE WEEKEND
Warm up: 400 m run, 2 rds of Cindy, pvc step ups
Skill/focus: BB Step Up
Warm up to a challenging first set
WOD