Saturday, November 24, 2012

ROW MEO & JULIET

Warm Up: row 250 m, run 400 m, 10 wall balls

Skill Focus: 5 min of rowing tips from Coach Vic

WOD

Teams of 2

Friday, November 23, 2012

POST TURKEY PURGE

Warm Up: 400 m oh run 15#/10#, 10 mb squat cleans, 5 burpees, 5 broad jumps

Thursday, November 22, 2012

HAPPY THANKSGIVING

!! REST !!

Wednesday, November 21, 2012

HUNG TURKEY

Warm Up: 250 m row, 2 x 5 pull ups, 10 push ups, 10 sit ups, 10 back ext

Skill Focus: Review of Tempo training

WOD

Tuesday, November 20, 2012

PRESSED TURKEY

Warm Up: 2 x 4 jumping jacks, 10 ring rows, 10 mb cross pu (tot)

Skill Focus: Bench Press

Monday, November 19, 2012

EXPLODE

Warm Up:  400 m run stopping at the 100 for 10 push ups, 2o0 for 10 squats, 300 for 10 lunges and 400 for 10 jump squats

Skill Focus: Jump Squat

Monday, November 17, 2012

Warm Up:  400 m run then 30 sec on 30 sec of:
Burpees
Plank Hold
Sit Ups
Squats
2 rounds

Skill Focus: Practice Push Ups and Broad Jumps
10 Forward Lunges

Saturday, November 17, 2012

Mobility Cert w/ Kelly Starrett

Congratulations to Coach Kevin and Chris V for completing!

Saturday, November 17, 2012

I NOT ONLY LISTEN TO RAP, I AMRAP

Warm Up: 800 m run, group tabata of squats, push ups, lunges, sit ups

WOD

3 Teams

Friday, November 16, 2012

STEP IT UP

Warm Up: 400m run, 2 x 5 lunges per leg, ring rows, split jumps

Skill Focus: Step Up
1 x 6, 1 x 3

WOD