Wednesday, October 24, 2012

Warm Up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backwards
lunge walk

Skill Focus: Pull ups

WOD

Cindy

Tuesday, October 23, 2012

BLACKEST PEARL

Warm up: 100 jumping jacks, 15 medicine ball cleans

Skill/Focus:  Clean and Jerk
work up to working weight

WOD

Monday, October 22, 2012

It's a MAD MAD MAD MONDAY

Warm up: 400m run, 100 jump ropes, 10 swings, 10 push ups

Skill/Focus: Set up and organize in rotatins stations

WOD

Monday, October 22, 2012

Warm Up: 5 good mornings, bear crawl, 50 m high knee skip, 50 m back pedal,
3 broad jumps

Skill Focus: Pull ups

WOD
AMRAP in any given amount of time
10 swings

Thursday, October 18, 2012

BURPED

Warm Up: 2 min jump rope; w/a partner TMU of good mornings 45#/30#, burpees

Skill Focus: Deadlift
1 X 8, 1 X 5

Deadlift 3.2.1.3.2.1

Wednesday, October 17, 2012

FREE BALLIN'

Warm Up: 400 m run, 10 ball slams, 15 back extensions, 20 sit ups

Skill Focus: Review correct form for sit up

WOD

Hurricane & Typhoon Bay Championships

Wow ladies! You leave me speechless. . .