Warm up: 500 m row; 2x--10 squats, 10 lateral lunges, 5  burpees; mob - spiderman lunges 3 ea side w/ 15 s hold

Skill/focus: Box Squat
warm up and find appropriate height

2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)

Saturday, June 29, 2013

MOVING DAY

NEW LOCATION (less than two miles from the old location):

9509 N. Trask St.

Tampa, FL 33624

Friday, June 28, 2013 

Killer Arms

Skill Focus: Power Snatch
Warm up to working weight/work on technique. . .

5 power snatches @ 65% 1rm EMOM for 10 mins

Thursday, June 27, 2013

Warm up:  400 m run; quad/ham/hip mob; 10 str8 leg toe touches, 10 squat n sink, 10 lunges, 10 transverse lunges, 10 split jumps, 10 soccer kicks

Skill/Focus: Sprints

Athlete of the Month June 2013:  Wes C

Wednesday, June 26, 2013

FINALLY. . . CLEAN & JERKS!

Warm up: 500 m row; 2 x 10 mb deadlift, 10 mb shrug, 10 mb front squat, 10 mb
cleans then work on shoulder mobility

Tuesday, June 25, 2013

DEATH BY 7’S

Warm up: 3x 10 split jumps, 10 hollow rocks, 10 alt straddle forward bends; mob--twists/hips

Skill Focus: T2R or T2B

Monday, June 24, 2013

3 RM Deadlift

Warm up: 2x:  250 m row, 10 alt 1 leg dl's, 15 sit ups, 15 back ext, 5 burpees; straddle holds, foward bend to flat back

Skill Focus: Deadlift

Saturday, June 22, 2013

MIRACLE MILE & PAINTING PARTY II

First WOD at NEW box!!

Teams of 2

400 m run
25 squat rockets
200 m buddy carry
200 m wheelbarrows

Friday, June 21, 2013

UP TO SPEED

Warm up: Run to 200 m and back; running drills; stretch/mob

Skill Focus: Front Squat

5-10-5 sprints at max effort E30sO30s for 2.5 min