Wednesday February 6, 2013
Warm Up: 5 jumping jacks, 5 super-slow squats, bear crawl, forward roll,
50-meter run
Skill: Review- Front Squats, SDHP, Push Press
WOD:
Warm Up: 5 jumping jacks, 5 super-slow squats, bear crawl, forward roll,
50-meter run
Skill: Review- Front Squats, SDHP, Push Press
WOD:
Monday, February 4, 2013
Warm up: 5 mtn climbers > 5 lunge steps > forward roll > broad jumpb > 180 degree turn > sprint back to mtn climbers
Skill: Wall Balls
WOD
wall balls
Warm up: 5 mtn climbers > 5 lunge steps > forward roll > broad jumpb > 180 degree turn > sprint back to mtn climbers
Skill: Wall Balls
WOD
wall balls
Monday, February 4, 2013
NOTSO SUPER BOWL
Warm up: 200 m shuttle run, 5 squats, 5 sit ups, 5 push ups, 5 hs kick ups
Skill/focus: burpee db deadlift
WOD
800m run
NOTSO SUPER BOWL
Warm up: 200 m shuttle run, 5 squats, 5 sit ups, 5 push ups, 5 hs kick ups
Skill/focus: burpee db deadlift
WOD
800m run
Saturday, February 2, 2013
GIT R DONE!
Warm up: 400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg
WOD
GIT R DONE!
Warm up: 400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg
WOD
Friday, February 1, 2013
TGIB (THANK GOD IT’S BENCH)
Warm up: 400 m run/row, 2 x 10 good mornings, 10 push ups, 10 hollow rocks, 5 burpees
Skill/focus: Bench Press
TGIB (THANK GOD IT’S BENCH)
Warm up: 400 m run/row, 2 x 10 good mornings, 10 push ups, 10 hollow rocks, 5 burpees
Skill/focus: Bench Press
Thursday, January 31, 2013
DEADLOCKS
Warm up: row 350, 20 pvc good mornings, 20 squats, 10 burpees, 10 sit ups, 20 lunges
Skill/Focus: Deadlift
1 x 8, 1 x 5, 1 x 3 or as needed
DEADLOCKS
Warm up: row 350, 20 pvc good mornings, 20 squats, 10 burpees, 10 sit ups, 20 lunges
Skill/Focus: Deadlift
1 x 8, 1 x 5, 1 x 3 or as needed
Wednessday, January 30, 2013
HANG EM HIGH
Warm up: 100 jump ropes, 30 s on the left, 30 s on the right, 1 min du's (or attempts), lunges x 20, 5 jump squats, 10 push ups
HANG EM HIGH
Warm up: 100 jump ropes, 30 s on the left, 30 s on the right, 1 min du's (or attempts), lunges x 20, 5 jump squats, 10 push ups
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
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
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