Saturday, January 19, 2013

DRAG QUEENS

Warm up:  200 m run, 10 sit ups, 10 back ext, 200 m oh run, 10 swings, 10 push ups on db

WOD

Teams of 6 - 8
40 m prowler drag

Friday, January 18, 2013

SUMO

Warm up:  500 m row; 2 x 10 kb sdhp 35/25#, swings, push ups, sit ups

Skill/focus:  Sumo Deadlift
Build to working weight

Thursday, January 17, 2013

OUTLAW HELL

Warm up:  400 m run; 2 rds backwards Cindy, 1 min squat hold, 20 pass thrus

Wednesday, January 16, 2013

BREATHLESSNESS

Warm up: 2 x 200 m shuttle run, 5 pull ups, 10 tot alt lunges w/ shoulder raise; 1 x 10 pass thurs

Skill/focus:  Kipping pull ups & T2B

January 16, 2013

Warm up:  5 jumping jacks, 5 walking lunges, 5 squats, 5 burpees, 100 m run

Skill/Focus:  Sumo Deadlift High Pull

WOD
4 min TABATA of
sumo deadlift high pulls

Tuesday, January 15, 2013

NO JERKS ALLOWED

Warm up: 1 min of jump rope, 30 s on the left, 30 s on the right, 10 pass thrus, 10 single arm circles ea direction, should mobility foam roller

Monday, January 14, 2013

SQUATBOX

Warm up: 400 m run; 2 x 10 goblet squats, lunges (tot), swings

Skill/focus: Box Squat

Monday, January 14, 2013

Warm up:  10 m plank walk, 10 m log roll, 25 m high knee skip, 25 m backwards run

Skill:  Push Jerk

WOD:
5 rounds of:
25 squats
10 push ups

Saturday, January 12, 2013

LGN CHALLENGE WOD:  JAGUAR ARMED FORCES

Review of standards
Partner up to count/judge reps for each other

Friday, January 11, 2013

JUMPIN’ JAGUAR

Warm up: 2 min of jump rope; 2 x 10 box jumps, 20 partner mb chest pass, 10 band pull aparts

Skill/focus:  Bench Press & Deadlift