Saturday, May 25, 2013:

3, 8 min AMRAPS in teams of 3

40 m tire flip/40 m duck walk (1 flips, 1 walks, 1 rests)
Rest 2:30 min

Wheelbarrow rides/plate hold 45#/25# (2 wheelbarrow, 1 hold)
Rest 2:30 min

Athlete of the Month May 2013:  Kim S.



he honor of being AOM is generally given to a member; although Kim is now a coach at first she was a member. . .

Friday, May 24, 2013

BRADSHAW

Warm up: 2 min jumprope; 10 pvc good mornings, 10 pvc pass thrus, 10 windmills ea dir, 10 squats, 10 push ups, 5 pull ups

Skill Focus: Deadlift

Thursday, May 23, 2013

POOOW!!

Warm up:  250 m row; shoulder mobility; pass thrus x 10, jumping jacks x 10, seal jacks x 10, ring rows x 8, push ups x 8, plank up/downs 10 (tot)

Wednesday, May 22, 2013

S. P. R. I. N. T!!!!!!!!

Warm up: 400 m run; hip/hammie mob; 2x:  8 (4 ea) 1 arm db swings, 5 inchworm push ups, 8 alt lunges, 8 split jumps

WOD:

Wednesday, May 22, 2013

Warm up: 10 jumping jacks, bear crawl, forward rolls, bear crawl, 10 one-legged
side-to-side hops, each leg

Skill Focus: ring rows

WOD:

Monday, May 20, 2013

HOW HIGH?

Warm up: 400 m run,; 2 x high knees/butt kicks, wide high knees/walking quad, carioca, bound/high hammie,  10 spiderman lugnes, 20 mtn clmbrs

Monday, May 20, 2013

Warm up: 10 squats, 10 mountain climbers, 10 broad jumps, drill ladder,
basic dot drill x 10

Skill Focus: front squat

WOD:
5 rounds of
100-meter row