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

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: