Monday, June 10, 2013 

FRONT ROW

Warm up: 300 m row, est sh & hip mob; 2 x 10 squats, 10 push ups, 10 back ext

Skill Focus: Front Squat
Warm up and build to . . .

Saturday, June 8, 2013

My Partner is Nutts

2 rounds with partner. . .

One works/one rests of:
10 hspu
15 dead lift #250/185
25 box jumps #30/24
50 pull ups
100 wall balls #20/14

Friday, June 7, 2013

FREAKIN’ FRIDAY

Warm up: 400 m row; 10 pvc pass thrus, 10 pvc front squats, 10 mb push ups, 10 mb cleans, 10 wall balls, 10 jumps squats; mobility

Thursday, June 6, 2013

GO!!

Warm up:   300 m row; ham/glute mob; 10 lunges, 8 inchworm push ups, 10 plank walk ups, 10 T stab push ups

WOD
Partner Sprints 6 x 200 m @1:1

Wednesday, June 5, 2013

JUMPIN’ JAG SNATCH

Warm up: 200 m run; sh mob; 10 jumping jacks/seal jacks/fling jacks, 10 pvc pass thrus, 10 windmills ea, 10 jump squat, 10 str8 legged toe touches, 10 back ext

Tuesday, June 4, 2013

PULL & PUSH

Warm up: 2x 5 burpees, 20 mtn clmbrs, 200 m run; then 2 x 30 s hs hold and pass thrus as needed

Skill Focus:  Strict Pull Ups

Monday, June 3, 2013

BACK IT UP

Warm up: 250 m row; hip/quad mobility; 10 kb swings, 10 kb goblet squat, 10 kb goblet lunges w/ raise, 10 spiderman lunges, 10 push ups

Saturday, June 1, 2013

RAIN OR SHINE

Warm up:  1 min jumprope, 30 s of squats/push ups/sit ups/lunges/back ext,
1 min jumprope

WOD:

Teams of 2

AMRAP in 6  min

Friday, May 31, 2013

EVENT # 7

Warm up: 400 m row; 10 pvc pass thrus, 10 mb push ups, 10 mb dl shrugs, 10 mb cleans, 10 ball slams, 15 wall balls; Burgener x 10

Skill/Focus: Squat Clean