Monday, May 6, 2013

PRESS TIGE

Warm up: 400 m run; sh mob; 10 pvc pass thrus, 10 pvc windmills ea dir; 2x:  10 squats, 8 swings, 6 close grip push ups (elbows tucked in), 4 strict pull ups

Monday May 6, 2013

Warm Up:
10 mountain climbers, bear crawl, 10 lunge steps, bear crawl & 10 squats

Skill Focus:
Thrusters

WOD:
60 jump rope
50 push ups

Saturday, May 4, 2013

TIRE KICKING

Warm up:  400 m run stopping every 100 m for 5 push ups, 5 squats, 5 ea mtn clmbrs; 10 pull ups, 15 sit ups

WOD:

Friday, May 3, 2013

KEVIN’S FRIDAY

Warm up: 400 m run/row, 20 pvc good mornings, 10 pass thrus, front rack pvc stretch, mobility, 10 push ups, 10 mb deadlifts, 10 mb cleans, 10 pull ups

Thursday, May 2, 2013

LAST (WO)MAN STANDING

Warm up:  2 x 200 m run, 10 lateral lunges, 5 diamond push ups, 5 1 a swings ea

Skill Focus: Front Squat
warm up and build as needed

Wednesday May 1, 2013

Warm Up: 1 minute of jump rope, crab walk, clapping push ups, duck walk

Skill Focus: Overhead squats

WOD:
21-15-9

Tuesday, April 30, 2013

PUSH PRESS 2 RM

Warm up: 2 min jumprope, 2 min handstand holds, walks or practice, 1 min hollow rocks; hip & shoulder mob

Skill Focus:  Push Press

By Paula Jager CSCS as published in Natural Muscle magazine May 2013

by Paula Jager CSCS as published in Natural Muscle magazine April 2013