Monday, April 29, 2013

HELEN’S BACK

Warm up: 300 m shuttle run; 10 squat & sink, 10 straight leg toe touches; 2 x 8 kb swings, 6 push ups, 4 strict pull ups

Skill Focus: Back Squat

Monday April 29, 2013

Warm Up: 10 squats, 5 burpees, 2 forward rolls, 3 broad jumps, speed ladder, 15-meter carioca, 15 meter high-knee skip

Skill Focus: Wall balls

Saturday, April 27, 2013

JUNKYARD CATS  

Teams of 3
2000 m gasser relay run (in intervals of 200 m)
150 burpees*
200 tire flips
300 m car push (1 person must rest or steer)

Friday, April 26, 2013

DEADRINGER

Warm up:  2 min jump rope, 2 rds Cindy, 10 pass thrus, Burgener warm up

Skill Focus: Deadlift

8 x 2 @ 80% of 1 rm EMOM for 8 min

Thursday, April 25, 2013

FRONT SQUAT 2 RM

Warm up: 20 pass thrus, 10 burpees, 90 s front squat hold w/ pvc and a 10 burpee penalty for all for everytime someone comes out of it; 5 min of foam rolling

Wednesday, April 24, 2013

TABATA THIS

Warm up: Shoulder mob; 400 m run; plan shoulder circles 10 ea direction; 2 x 5 kb swings, 5 ring push ups (focus on stabalizing), 5 strict chin ups

April 24, 2013

Warm Up: TABATA of:
Hand stand holds
sit ups
Ball Slams

Skill Focus: Box Jumps

WOD: 1 minute of:
Burpees jump bench
Swings
Squats
Seal Run

Tuesday, April 23, 2013

CAT CLEANS

Warm up: 2 min jumprope; 10 mb shrugs, 10 mb cleans, 10 pass thrus, 5 pull ups; hamstring, hip and wrist mobility

Skill Focus:  Cleans (has a squat)

Monday, April 22, 2013

BENCH AGAIN!

Warm up:  shoulder mobility; 300 m row; 2x wall climbs x 2, squat jumps x 5, ring rows x 5

Skill Focus: Bench Press

Monday, April 22, 2013

Warm Up: 5 jumping squats,  5 push-ups, 2 cartwheels, 10 vertical
jumps to a target,  50-meter high-knee skip,  50-meter fanny kickers

Skill Focus: Review HSPU and Dead Lift