Friday, November 30, 2012
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
Thursday, November 29, 2012
ANNIE'S SNATCH
Warm Up: 3 min jump rope, Burgener warm up x 5 w/light load or pvc
Skill Focus: Hang Snatch & Snatch
1-2 sets to warm up
ANNIE'S SNATCH
Warm Up: 3 min jump rope, Burgener warm up x 5 w/light load or pvc
Skill Focus: Hang Snatch & Snatch
1-2 sets to warm up
Wednsesday, November 28, 2012
BREATHALYZER
Warm Up: 200 m row or 100 ft climb, 400 m run
Skill Focus: Rope Climbs
Spend 10-12 min working on rope climbing technique
BREATHALYZER
Warm Up: 200 m row or 100 ft climb, 400 m run
Skill Focus: Rope Climbs
Spend 10-12 min working on rope climbing technique
Tuesday, November 27, 2012
LYNNE-ISH
Warm Up: 2 min jump rope, 10 T stab pull ups, 15 sit ups, 15 back ext
Skill Focus: Bench Press
1 x 8, 1 x 5
WOD
LYNNE-ISH
Warm Up: 2 min jump rope, 10 T stab pull ups, 15 sit ups, 15 back ext
Skill Focus: Bench Press
1 x 8, 1 x 5
WOD
Monday, November 26, 2012
POST THANKS
Warm Up: 400 m run, 3 x 5 of ring rows, burpees, squats
Skill Focus: Clean & Jerk
Warm up (2-3 sets of 2-3 reps)
WOD
POST THANKS
Warm Up: 400 m run, 3 x 5 of ring rows, burpees, squats
Skill Focus: Clean & Jerk
Warm up (2-3 sets of 2-3 reps)
WOD
Monday, November 26, 2012
Warm up: 200 m run, 5 squats, 5 push ups, 25 m side shuffle, 50 m high knee skip, 25 m side shuffle
Skill/Focus: Practice perfect form on deadlift - review vertical jump
Warm up: 200 m run, 5 squats, 5 push ups, 25 m side shuffle, 50 m high knee skip, 25 m side shuffle
Skill/Focus: Practice perfect form on deadlift - review vertical jump