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

By Paula Jager CSCS as published in Natural Muscle magazine May 2013

by Paula Jager CSCS as published in Natural Muscle magazine April 2013

Monday, April 29, 2013

HELEN’S BACK

Warm up: 300 m shuttle run; 10 squat & sink, 10 straight leg toe touches; 2 x 8 kb swings, 6 push ups, 4 strict pull ups

Skill Focus: Back Squat

Monday April 29, 2013

Warm Up: 10 squats, 5 burpees, 2 forward rolls, 3 broad jumps, speed ladder, 15-meter carioca, 15 meter high-knee skip

Skill Focus: Wall balls

Saturday, April 27, 2013

JUNKYARD CATS  

Teams of 3
2000 m gasser relay run (in intervals of 200 m)
150 burpees*
200 tire flips
300 m car push (1 person must rest or steer)

Friday, April 26, 2013

DEADRINGER

Warm up:  2 min jump rope, 2 rds Cindy, 10 pass thrus, Burgener warm up

Skill Focus: Deadlift

8 x 2 @ 80% of 1 rm EMOM for 8 min