Wednesday, September 12, 2012
Warm Up: 20m flying burpees- 10 vertical jumps- 20m flying burpees- 10 shoulder taps
Skill/Focus: Light weight thrusters- review push ups- practice handstand holds
Warm Up: 20m flying burpees- 10 vertical jumps- 20m flying burpees- 10 shoulder taps
Skill/Focus: Light weight thrusters- review push ups- practice handstand holds
Monday, September 10, 2012
Warm Up: 3 Cart wheels- 20m bear crawl- 10 single leg line hops- 20m bear crawl- 25m high skip- 20m bear crawl
Skill/Focus: Squats, PVC thrusters, practice push ups
Warm Up: 3 Cart wheels- 20m bear crawl- 10 single leg line hops- 20m bear crawl- 25m high skip- 20m bear crawl
Skill/Focus: Squats, PVC thrusters, practice push ups
Wednesday, September 12, 2012
Lungevity
Warm up: 400 m run, 1o walking lunges ea, 10 split jumps tot
Skill/focus: DB Walking Lunge
2 x 5 to build to working weight
Lungevity
Warm up: 400 m run, 1o walking lunges ea, 10 split jumps tot
Skill/focus: DB Walking Lunge
2 x 5 to build to working weight
Thursday, September, 2012
Deadlift 911
Warm up: 500 m row, 10 iron crosses ea, 10 scorpians ea, 10 sit ups, 10 back ext, 10 push ups, 10 pvc good morning
Deadlift 911
Warm up: 500 m row, 10 iron crosses ea, 10 scorpians ea, 10 sit ups, 10 back ext, 10 push ups, 10 pvc good morning
Monday, September 10, 2012
Tick Tock
Warm up: 400 m run, 250 m row, 10 burpees
WOD
1000 m row
800 m run
Goal is to finish in 8 min or less
Rest 5 min
Tick Tock
Warm up: 400 m run, 250 m row, 10 burpees
WOD
1000 m row
800 m run
Goal is to finish in 8 min or less
Rest 5 min
Saturday, September 8, 2012
Breakneck Speed
Warm up: 800 m run, running drills
WOD
Sprint 50 m
10 burpees
sprint 50 m
15 sit ups
w/ a partner at a 1:1
Breakneck Speed
Warm up: 800 m run, running drills
WOD
Sprint 50 m
10 burpees
sprint 50 m
15 sit ups
w/ a partner at a 1:1
Friday, September 7, 2012
Snatch E2MOM
Warm up: 250 row, Burgener
Skill/focus: Hang Power Snatch
WOD
e2mom for 10 min
Hang Power Snatch x 2
Snatch E2MOM
Warm up: 250 row, Burgener
Skill/focus: Hang Power Snatch
WOD
e2mom for 10 min
Hang Power Snatch x 2
Thursday, September 6, 2012
Yep—Squats Again
Warm up: 400 m run, worlds’ greatest stretch (30 s ea), 10 sq, 10 ring rows
Skill/Focus: Back Squat 1 x 8, 1 x 5, 1 x 3, Db row 2 x 5
Yep—Squats Again
Warm up: 400 m run, worlds’ greatest stretch (30 s ea), 10 sq, 10 ring rows
Skill/Focus: Back Squat 1 x 8, 1 x 5, 1 x 3, Db row 2 x 5
Wednesday, September 5, 2012
Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games
WOD: AMRAP in any given amount of time
10 burpees
Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games
WOD: AMRAP in any given amount of time
10 burpees
Wednesday, September 5, 2012
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#