Monday, September 3, 2012
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Saturday, September 1, 2012
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Thursday, August 30, 2012
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Wednesday, August 29, 2012
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups
Monday, August 24, 2012
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5
Saturday, August 25, 2012
Cats On The Prowl
AMRAP at each station for 8 min
40 m Prowler push 45's/25's
10 tire flips
3 tire burpees
Cats On The Prowl
AMRAP at each station for 8 min
40 m Prowler push 45's/25's
10 tire flips
3 tire burpees
Friday, August 24, 2012
Heavy Squats
Warm up: 2 x 200 m run, 10 pass thrus, 10 squats; worlds greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5
WOD
Heavy Squats
Warm up: 2 x 200 m run, 10 pass thrus, 10 squats; worlds greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5
WOD
Thursday, August 23, 2012
Strategic Alliance
Warm up: 2 x 10 squat jumps, ring rows, spiderman lunges
Skill/focus: The Perfect Push Up
1-2 sets to warm up
WOD
Strategic Alliance
Warm up: 2 x 10 squat jumps, ring rows, spiderman lunges
Skill/focus: The Perfect Push Up
1-2 sets to warm up
WOD