Tuesday, May 14, 2013

SNATCH GONE BAD

Warm up: 1 min jumprope, 2 x 10 of squat jumps, 30 hs/bridge holds; mob:  shoulder, archer stretch, foam roll

Skill Focus:  Pull ups

Monday May 13, 2013

Warm Up: 10 jumping jacks, bear crawl to cone, 10 squats,  bear crawl to cone,
10 mountain climbers, 2 forward rolls

Skill Focus: Review swings and SDHP|

WOD:

Monday, May 13, 2013

MOTHER’S LITTLE HOPPER
(Happy Mothers Day to all Mom’s)

Warm up: 250 m row, 10 squat n sink, 10 mb cleans, 10 mb high pulls

Saturday, May 11, 2013

OUT OF GAS    

Teams of 2 (1 works, 1 rests)

10 hurdle jumps 18”
20 mtn climbrs (tot)
1 gasser
8 rds ea for team time

Friday, May 10, 2013

The Volkswagen

Warm up: 200 m row/run; 10 pvc pass thrus, 10 ring rows, 10 good mornings, 10 sit ups, 10 ea alt lunges; hip, calf, ankle mobility

Skill Focus:  Deadlift

Thursday, May 9, 2013

HOW FAAARRRR. . . ?

Warm up:  400 m run; mobility work; 10 toe touches, 10 squats, 10 squat jumps, 10 lunges, 10 split jump squats, 10 soccer kicks to opposite arm

Wednesday May 8, 2013

Warm Up:  30 sec at each station for 3 rounds:
inch worms
lateral hops
sit ups
plank hold

Skill Focus:
Manmakers and review push press

WOD:

Tuesday, May 7, 2013

ANNIE’S REVENGE

Warm up: 2 min jumprope and/or du practice; 10 spiderman lunges, 10 pass thrus, 10 good mornings, 10 alt high kicks; hip mob

Skill Focus:  Barbell Lunge