Friday, December 14, 2012

BEAR MEAT

Warm Up: 400m run, 10 pull ups, Burgener warm up x 10

Skill Focus: Hang Power Snatch
1 x 5, 1 x 3, or as needed

WOD

Thursday, December 13, 2012

COMRADES IN ARMS

Warm Up: 400 m run, 10 ring rows (use 1 ring)

Skill Focus: review form & technique of renegade rows and mb cross push ups

Wednesday, December 12, 2012

HAIL MARY FULL OF GRACE

Warm Up:  600 m run, 10 pass thrus, 10 windmills ea direction, 15 wall balls

Skill Focus: Clean & Jerk
Work up to wod weight

Wednesday, December 12, 2012

Warm Up: 2 forward rolls, 10 sit ups, flying burpees to cone

Skill Focus: Shoulder Press

WOD
5 Rounds of:
1 min plank hold
1 min jumping jacks

Tuesday,  December 11, 2012

GET IT UP

Warm Up:  250 m row, 10 t stab push ups, 10 lunges, 10 knees to elbows

Skill Focus: Turkish Get Up
1 x 3, 1 x 2

WOD

Monday, December 10, 2012

Warm Up: 25 m Bear Crawl, 10 side to side hops left leg, 10 side to side hops right leg, agility ladder, 50 m bum kickers, 50 m  back pedal

Skill Focus: Shoulder Press

WOD

Monday, December 10, 2012

MAUK DADDY COMBINE

Warm Up:  25 jumping jacks, 25 mountain climbers, 3 x 5 of squat, push ups, ring rows,

Skill Focus:  Back Squat & DB Bench

Saturday, December 8, 2012

PLAY OUTSIDE

Warm Up: 400 m run, 10 squats, 10 push ups, 10 pull ups, 10 sit ups, 10 back ext Team selection

WOD

Teams of 4:

Friday, December 7, 2012

REAL HOUSEWIVES OF CF JAG

Warm Up: 250m row, 1 rd of Cindy

Skill Focus:  HSPU & Deadlift

Thursday, December 6, 2012

AB-SOLUTELY FABULOUS!

Warm Up: 400m run, 10 iron crosses, 10 scorpions, 10 squats, 10 chin ups

Skill Focus: Zercher Squat-review form and technique