Tuesday, May 15, 2012
GunRange
Warm up: 250 m row, 10 spiderman walking lunges, 10 burpees
Skill/focus: Pistol Practice
GunRange
Warm up: 250 m row, 10 spiderman walking lunges, 10 burpees
Skill/focus: Pistol Practice
Swimsuit Challenge Celebration: Sat May 12th Wods
Wod #3 was all about speed with a 20 ft bean bag shuttle and a 100 m sprint:
Bean bag shuttle .......
Men's sprint ......
Wod #3 was all about speed with a 20 ft bean bag shuttle and a 100 m sprint:
Bean bag shuttle .......
Men's sprint ......
Monday, May 14, 2012
Devil Deadlifts
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Deadlift
5 @40%, 5 @50%, 3 @60%
Wod
Devil Deadlifts
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Deadlift
5 @40%, 5 @50%, 3 @60%
Wod
Wednesday, May 9, 2012
Warm up:
Med Ball Drills
Skill work:
False grip progressions/skin the cat
WOD:
Warm up:
Med Ball Drills
Skill work:
False grip progressions/skin the cat
WOD:
Monday, May 7, 2012
Warm up:
3 Rounds
1 Handstand roll out -> Skip 15m -> 15m Roving plank -> 15m backwards Skip
Skill work:
3 Rounds
Warm up:
3 Rounds
1 Handstand roll out -> Skip 15m -> 15m Roving plank -> 15m backwards Skip
Skill work:
3 Rounds
Friday, May 11, 2012
Easy As 1, 2, 3
Warm up: 400 m run; 2 x 10 squats, 10 db hang cleans 20#/15#, 30 s handstand hold
Skill/focus: Clean Pulls w/ shrug
1 x 5, 2 x 3
Easy As 1, 2, 3
Warm up: 400 m run; 2 x 10 squats, 10 db hang cleans 20#/15#, 30 s handstand hold
Skill/focus: Clean Pulls w/ shrug
1 x 5, 2 x 3
Thursday, May 10, 2012
Amp It Up
Warm up: 500 m row, 10 squats, 10 burpees, 10 ball slams, 10 mb push ups
Skill/focus: Push Ups
a couple of sets working on technique
Amp It Up
Warm up: 500 m row, 10 squats, 10 burpees, 10 ball slams, 10 mb push ups
Skill/focus: Push Ups
a couple of sets working on technique
Wednesday, May 9, 2012
Bootylicious
Warm up: 400 m run, 2x: 10 pvc sdhp, 10 a arm snatch 20#/15#, 20 alt lunges, World's Greatest Stretch
Skill/focus: Kipping Pull Ups
Bootylicious
Warm up: 400 m run, 2x: 10 pvc sdhp, 10 a arm snatch 20#/15#, 20 alt lunges, World's Greatest Stretch
Skill/focus: Kipping Pull Ups
Tuesday, May 8, 2012
Split Jerks
Warm up: 3 min jumprope, 10 pvc pass thrus, 10 pvc ohs, 1 rd cindy
Skill/focus: Split Jerk
1 x 5, 2 x 3
Workout:
Split Jerks
Warm up: 3 min jumprope, 10 pvc pass thrus, 10 pvc ohs, 1 rd cindy
Skill/focus: Split Jerk
1 x 5, 2 x 3
Workout: