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:

Friday, May 3, 2013

KEVIN’S FRIDAY

Warm up: 400 m run/row, 20 pvc good mornings, 10 pass thrus, front rack pvc stretch, mobility, 10 push ups, 10 mb deadlifts, 10 mb cleans, 10 pull ups

Thursday, May 2, 2013

LAST (WO)MAN STANDING

Warm up:  2 x 200 m run, 10 lateral lunges, 5 diamond push ups, 5 1 a swings ea

Skill Focus: Front Squat
warm up and build as needed

Wednesday May 1, 2013

Warm Up: 1 minute of jump rope, crab walk, clapping push ups, duck walk

Skill Focus: Overhead squats

WOD:
21-15-9

Tuesday, April 30, 2013

PUSH PRESS 2 RM

Warm up: 2 min jumprope, 2 min handstand holds, walks or practice, 1 min hollow rocks; hip & shoulder mob

Skill Focus:  Push Press