Saturday, February 16, 2013

OUR HEARTS GO OUT TO BRITTANY:  ST VALENTINE’S DAY MASSACRE

Hearts

19 overhead squats 75#/55#
29 lunges
19 ohs

Friday, February 15, 2013

EVE OF DESTRUCTION

Warm up: 400 m run, 2 rds of Cindy, pvc pass thrus amauw (as many as you want)

Skill/focus: Front squat
Warm up and build as needed

Thursday, February 14, 2013

GOOD MORNING VALENTINE

Warm up:  400 m run, 20 alt jump lunges, 100 jr, 10 push ups, 15 pvc pass thrus, 15 pvc good mornings

Skill/Focus: Good Morning

Wednesday, February 13, 2013

TWISTER

Warm up: 300 m row; 2 rds of 8 light db push press, 5 ring rows, 5 jump squats, 10 hollow rocks

Skill/focus:  Push Press

Wednesday, February 13, 2013

Warm Up: 5 squats, 3 burpees, bear crawl, 5 one-legged side-to-side hops, each leg,
5 sit-ups, 50-meter run

Skill Focus: review OHS and practice handstands

Tuesday, February 12, 2013

 RUN, ROW & PUSH

Warm up: 400 m run, 30 mtn clmbrs, 20 sit ups, 10 push ups, 5 hs kick ups; hip & hamstring mobility

Skill/focus:  Box Squat

Monday, February 11, 2013

MONDAZE

Warm up: 200 m shuttle, 10 pass thrus, 10 windmills ea direction,  5 shoulder rot ea dir; 2 x 5 ring rows / push ups

Skill/focus: Bench Press

Monday February 11, 2013

Warm Up:  10 jumping jacks, 10 squats, 10 mountain climbers, bear crawl,
3 broad jumps, 50m high-knee skip

Skill Focus: Overhead Squats

WOD

Saturday, February 8, 2013

PARMA

Team Wod

10 single leg lateral jumps (5 ea)
5 hspu
250 m row
10 strict bar dips
AMRAP in 7 min

10 swings 53#/35#

Friday, February 8, 2013

DEADEND

Warm up: 400 m run; 1 x 10 of pvc pass thrus, good mornings, ohs, mb slams, mb cleans

Skill/focus:  Deadlift
2 x 5, 1 x 3 to build