Thursday, March 21, 2013

PULL YOUR WEIGHT

Warm up:  400 m run, 10 scapular pull ups, 15 pass thrus, 10 push ups, 10 squats

Skill Focus: Strict Dead Hang Pull up

Wednesday, March 20, 2013

SPRING CLEANING

Warm up: hip/shoulder mob; 250 m row, 2 x 5:  mb clean shrugs, mb cleans, mb oh press, mb rdl

Skill Focus:  Power Clean

Tuesday, March 19, 2013

BENCH TRIO

Warm up: 250 m row, 100 ft versa clmbr, 2 x:  5 burpees, 10 mtn clmbrs; chest/shoulder/hammie mob

Skill Focus:  Bench Press

Monday, March 18, 2013

BACK AT IT

Warm up:  hip and ab/ad mob; 400 m run, 15 squat jacks, 10 ea transverse lunges, 10 ea sinble leg rdl, 15 back x, 15 hollow rocks

Skill Focus: Back Squat

Monday,  March 18, 2013

13.2 Open Wod

Warm Up: 5 jumping jacks,  5 mountain climbers, 5 lunges, bear crawl,
forward roll, basic dot drill x 10, 25-meter side shuffle,  25-meter back pedal

Saturday, March 16, 2013

JAGUAR GAMES

Warm up:  team assignment, set up; 400 m run, 10 push ups, 10 sit ups, 10 back
ext, 10 pull ups; 2 x Samson stretch as group

Friday, March 15, 2013

OPEN WOD 13.2

Warm up: 400 m run/row; 2-3 x:  10 pvc pass thrus, 10 pvc good mornings, 10 pvc hollow rocks; 3 min jumprope (alt single/double); band shoulder mobility

Thursday, March 14, 2013

HANG IT LOW

Warm up:  400 m run, 20 pass thrus, 20 pvc front squats, 10 push ups, 10 burpees

Skill Focus: Hang Clean
Build to working weight