Thursday, November 29, 2012

ANNIE'S SNATCH

Warm Up: 3 min jump rope, Burgener warm up x 5 w/light load or pvc

Skill Focus:  Hang Snatch & Snatch
1-2 sets to warm up

Athlete of the Month November 2012:  Jesse S

Wednsesday, November 28, 2012

BREATHALYZER

Warm Up:  200 m row or 100 ft climb, 400 m run

Skill Focus: Rope Climbs
Spend 10-12 min working on rope climbing technique

Tuesday, November 27, 2012

LYNNE-ISH

Warm Up:  2 min jump rope, 10 T stab pull ups, 15 sit ups, 15 back ext

Skill Focus:  Bench Press
1 x 8, 1 x 5

WOD

Monday, November 26, 2012

POST THANKS

Warm Up:  400 m run, 3 x 5 of ring rows, burpees, squats

Skill Focus:  Clean & Jerk
Warm up (2-3 sets of 2-3 reps)

WOD

Monday, November 26, 2012

Warm up:  200 m run, 5 squats, 5 push ups, 25 m side shuffle, 50 m high knee skip, 25 m side shuffle

Skill/Focus:  Practice perfect form on deadlift - review vertical jump

Saturday, November 24, 2012

ROW MEO & JULIET

Warm Up: row 250 m, run 400 m, 10 wall balls

Skill Focus: 5 min of rowing tips from Coach Vic

WOD

Teams of 2

Friday, November 23, 2012

POST TURKEY PURGE

Warm Up: 400 m oh run 15#/10#, 10 mb squat cleans, 5 burpees, 5 broad jumps