Monday, October 8, 2012
Warm up:   forward rolls- 7 dot drills- 15m roving plank- 7 sit ups- 15m sprint
Skill/Focus: Angry Gorilla/Deadlift

WOD: AMRAP With a Partner
20 ball slams

Friday, October 5, 2012

PUSH THE WHEELS

Warm Up: 2 x 30 jacks, 5 lunges ea leg, 10 push ups, 5 split jumps ea leg

Skill Focus: Lunge
Review proper form; 2 x 5 ea

Thursday, October 4, 2012

GET UNDER IT

Warm Up: 400 m run and 1 rd of Cindy

Skill Focus: Clean
1-2 warm up sets to build to emom weight

WOD

Wednesday, October 3, 2012

FEMBERTING

Warm Up: 400 m run, 3 X 5 pull ups, hspu, box jumps

Skill Focus: Push Press
Review form and 1-2 warm up sets

WOD

Wednesday, October 3, 2012

Warm Up: 3 Cartwheels, 15m Lunge Walk, Agility Ladder, 14 m Crag Walk, Agility Ladder, 15m Broad Jumps

Skill Focus:  Dead Lift

WOD

Tuesday, October 2, 2012

BENCH AGAIN !

Warm Up: 2 X 250 m row, 10 ring rows, 10 push ups

Skill Focus: Bench Press
 1 x 5, 1 x 3

WOD
Bench Press

Monday, October 1, 2012

SHANANIGANS

Warm Up: 400 m run, 2X10 swings, squats, pushups.

Skill Focus: Sumo Deadlift High Pull
Review proper form, 1-2 warm up sets

Monday, October 1, 2012

Warm up:  30 seconds on, 30 s off of:
squats (hold thumbs together)
handstand walks up the wall
Plank holds
Jumping jacks
2-3 rds

Skill:  Ring holds

Saturday, September 29, 2012

Challenge Strength Wod

Warm Up: 400 m run, 2 rds Cindy