Monday, February 25, 2013

Warm up:  10 pvc pass thrus > broad jumps > crab walk > vertical jumps > walking lunges > basic dot drill x 10

Skill/focus:  Review of the Clean

WOD

Saturday, February 23, 2013

LINKS OF A CHAIN

Teams of 3-4
800 m team run
10 tire flips
15 box jumps 30”/24”
20 db power cleans 35-40#/25-30#
25 du’s (sub is lateral jumps over hurdle)

Friday, February 22, 2013

FRACKIN’ FRIDAY

Warm up: 400 m run, 10 pvc pass thrus, ohs, ball slams, mb partner tosses, sit ups

Skill/focus:  Floor Press
1 x 5, 1 x 3, 1 x 2

Thursday, February 21, 2013

HANGIN’

Warm up:  400 m run; 2 x 15 sit ups, 10 pass thrus, 5 pull ups, 10 mb cleans

Skill/Focus: Hang Clean
warm up/build

Wednesday, February 20, 2013

SPLIT OR POWER

Warm up: 300 m row, 2 x 10 pass thrus, windmills; band shoulder mobility

Skill/focus:  Push Jerk/Split Jerk

Wednesday, February 20, 2013

Warm Up:

10 jumping jacks, alligator crawl, log rolls, 10 lunge steps,
10 side to side hurdle jumps

Skill Focus: Review Clean and Jerk and learn Handstand Push Ups

Tuesday, February 19, 2013

SACK UP

Warm up: 800 m run; 2 x 8 1 arm swings sit ups; handstand practice w/ or w/ out walls; 1 min squat hold, hip mobility (glutes)

Skill/focus:  Back Squat

Monday, February 18, 2013

DIANE ON THE RUN

Warm up: 300 m shuttle run, 10 pass thrus; 2 x hs kick up + hold 10 s, 10 lunges w/ twist, 10 back ext

Skill/focus: Deadlift & HSPU

Monday February 18, 2013

Warm Up: 5 burpees => bear crawl => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hopes, each leg => 100-meter run

Skill: Clean and Jerk

WOD