Athlete of the Month December 2013:  Richard B

Warm up: 2x 200 m run, 10 squats, 10 sit ups, 5 pull ups

Mob:  IT band rotation w/ variations

Skill Focus: Back Squat Warm up to 80% of your 1 rm and. . .

Back Squat 3 x 5 @80%

WOD:

Level 3

Warm Up: 2x 200-meter medicine ball throw for distance and chase

Skill Focus: muscle ups

WOD:
25 thrusters
25 knees-to-elbows
25 push-ups
25 kettlebell swings
1 muscle-ups

Warm up:  400 m run/jog; 10 arm swings ea direction, 10 leg swings ea dir, 5 inside outs, 5 outside ins; turf drills:  5 perfect burpees, deep lunge to hip stretch, high kicks, A skips, B skips, alt quick knees, carioca; 2, 50 m acceleration build ups

Warm up: 300 m run/row; 10 pvc pass thrus, windmills, good mornings; 10 kb swings, 10 kb bo row, 10 wall balls, 5 pull ups/ring rows,
2x 10 yd:  shuttles, high knees, to touches, inside outs, outside ins, bounds

Mobility:  Leg Cradle lunge w/ twist

Warm up:  300 m row/run; 10 pass thrus, 10 windmills; 2 x 10 squat jumps, 8 ring rows, 8 push ups

Skill Focus: Shoulder Stability/Mobility
W/ an empty/light barbell work on press w/ snatch grip, pp w/ sn grip, pj
w/ sn grip

Warm up:  get the heart rate going and burpees "CFFB" style

Skill/focus:  Plyometric warm up, focus on dorsiflexed feet, punch n hammer with hands and elbows @90% elbow

Levels 2 & 3
6 x 200 m sprints (rest is walk back—you MUST walk)

Warm Up: Follow the leader

Skill Focus: Snatch

WOD:

2 minutes work 30 second rest for 12 minutes:
4 handstand kick up
4 hurdle hops
4 inch warms
1 plate push

Warm up: 400 m run; 10 squats, 10 jump squats, 10 straight leg sit ups, 10 ball shrugs, 10 ball power cleans, 5 kte

Mobility:  wrists on all fours, archer arms (w/ pvc if needed)

Skill Focus: Power Clean