Wednesday, January 30, 2013

Warm Up: 5 log rolls,  hurdle obstable,  25m duck walk,  10 vertical jumps hitting targe,  25m duck walk

Skill Focus:  Thruster

WOD

Tuesday, January 29, 2013

PRESS

Warm up: 400 m run; 2 x 10 mtn climbers, hollow rocks; 2 x 30 s hs holds

Skill/focus:  Press
1 x 5, 1 x 3, 1 x 2 or as needed

Monday,  January 28, 2013

SPUNKY HELEN

Warm up:  400 m run; 2 x 5 pull ups, kb swings, squats, lunges

Skill/focus: Low Bar Back Squat
1 x 8, 1 x 5 or as needed

Monday January 28, 2013

Warm Up: 25 m Crab Walk, 3 cartwheels, agility ladder, 25 m high skip

Skill Focus: What is the difference between a shoulder press and a push press?

WOD

Saturday, January 26, 2013

JAGUAR KICKS ASS @ TNL COMPETITION!!

Go out and support our athletes!!

Friday, January 25, 2013

IM PRESS IVE

Skill/focus:  Press
Press 5. 5. 5

WOD
5 clean to overhead 185#/125#
20 du’s
5RFT
Post press 5 rm and time for score

Athlete of the Month January 2013:  Jay S

Thursday, January 24, 2013

SQUAT 5 RM

Warm up: 400 m run; 2 x 10 squats, 10 pass thrus, 10 alt lunges tot, 5 push ups; 1 min group squat hold

Skill/Focus: Back Squat

Wednesday, January 23, 2013

PROWLING SNATCHES

Warm up: 400 m run, 10 lunges, 5 db snatches ea, 10 pass thrus, Burgener x 6

Skill/focus:  Power Snatch
1 x 5, 1 x 3 or as needed

Tuesday, January 22, 2013

BENCHMATE

Warm up: 2 x 5 burpees, 5 pull ups, 10 tot split jumps, 10 spiderman lunges; shoulder/chest mobility

Skill/focus: Bench Press