Friday, July 6, 2012
Looking Good Naked
Warm up: 800 m run, 2 rds Cindy
Skill/focus: HSPU
Spend 10 min working on progressions
WOD
2 min row for max m's
Looking Good Naked
Warm up: 800 m run, 2 rds Cindy
Skill/focus: HSPU
Spend 10 min working on progressions
WOD
2 min row for max m's
Thursday, July 6, 2012
Squat is King
Warm up: run 400 m, 10 total iron crosses, 10 scorpians, 10 spiderman walking lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
Squat is King
Warm up: run 400 m, 10 total iron crosses, 10 scorpians, 10 spiderman walking lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
Wednesday, July 4th
Born on the Fourth of July
With a partner and a med ball:
400m med ball carry
50 mb box jumps
Born on the Fourth of July
With a partner and a med ball:
400m med ball carry
50 mb box jumps
Tuesday, July 3, 2012
Jumpin' Jag Snatch
Warm up: 400 m run, Burgener 1 x 10 w/ light load
Skill/focus: Snatch
1 x 5, 1 x 3, 1 x 2
WOD
Snatch 1. 1. 1. 1. 1.
Jumpin' Jag Snatch
Warm up: 400 m run, Burgener 1 x 10 w/ light load
Skill/focus: Snatch
1 x 5, 1 x 3, 1 x 2
WOD
Snatch 1. 1. 1. 1. 1.
Monday, July 2, 2012
Opposites Attract
Warm up: 500 m row, 20 sit ups, 20 back ext
Skill/focus: Deadlift
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5. 5. 5
Opposites Attract
Warm up: 500 m row, 20 sit ups, 20 back ext
Skill/focus: Deadlift
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5. 5. 5
Saturday, June 30, 2012
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
Pick Your Poison
Warm up: 400 m run, 1 rd Cindy
WOD
Teams of 4
Station: 15 swings 55#/35#, 15 thrusters 30#/20#, 15 sit ups, 15 box jumps
Friday, June 29, 2012
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
Fit Friday
Warm up: 400 m run, 10 lunges ea leg, 10 ring rows, 20 sit ups, 20 back ext
WOD
60 s db walking lunges (1 on L and 1 on R = 1 rep) ahap
Thursday, June 28, 2012
Power Outage
Warm up: 400 m run, 15 ring rows, 10 push ups, 5 squat jumps
Skill/focus: Power Clean
5-7 min to build to working load
WOD
Power Outage
Warm up: 400 m run, 15 ring rows, 10 push ups, 5 squat jumps
Skill/focus: Power Clean
5-7 min to build to working load
WOD
Wednesday, June 27, 2012
Jerk It Out
Warm up: 3 min jumprope
Skill/focus: Push Jerk (can split)
take 15 min to find your 1 rm jerk
WOD
10 g2o 135#/95#
Jerk It Out
Warm up: 3 min jumprope
Skill/focus: Push Jerk (can split)
take 15 min to find your 1 rm jerk
WOD
10 g2o 135#/95#
Tuesday, June 26, 2012
Crawling Back to You
Warm up: 400 m run, tabata of pvc ohs/jumping jacks
Skill/focus: TGU
Review of proper form and technique; 1 or 2 sets to warm up
Crawling Back to You
Warm up: 400 m run, tabata of pvc ohs/jumping jacks
Skill/focus: TGU
Review of proper form and technique; 1 or 2 sets to warm up