Wednesday, November 14, 2012
Warm Up: Freeze Tag
Skill Focus: Push up and broad jump technique
WOD
5 Rounds of
5 push ups
5 broad jumps
5 squats
5 broad jumps
Warm Up: Freeze Tag
Skill Focus: Push up and broad jump technique
WOD
5 Rounds of
5 push ups
5 broad jumps
5 squats
5 broad jumps
Tuesday, November 13, 2012
THE JERK
Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total
Skill Focus: Push Jerk & Split
1X 5, 1 X3
WOD
THE JERK
Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total
Skill Focus: Push Jerk & Split
1X 5, 1 X3
WOD
By Paula Jager CSCS as published in Natural Muscle magazine November 2012
Monday, November 12, 2012
Running With My Vets: Lumberjack 20
Warm up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups, 10 sit ups, 10 swings 35#/25#
Skill: Deadlift & OHS
Running With My Vets: Lumberjack 20
Warm up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups, 10 sit ups, 10 swings 35#/25#
Skill: Deadlift & OHS
Monday November 12, 2012
Lumberjack 20 CF Kids Jaguar Style!
Warm Up: 100m run, 10 push ups, 10 sit ups, 10 squats
Skill: Review swings, deadlifts, overhead squats
WOD:
Lumberjack 20 CF Kids Jaguar Style!
Warm Up: 100m run, 10 push ups, 10 sit ups, 10 squats
Skill: Review swings, deadlifts, overhead squats
WOD:
Saturday, November 10, 2012
SWINGING CHELSEA RUNS WILD (Compare to 9/22)
Warm Up: 800m run, 10 swings, 10wall balls
WOD
EMOM for 20 minutes
5 swings 53#/35#
10 push ups
SWINGING CHELSEA RUNS WILD (Compare to 9/22)
Warm Up: 800m run, 10 swings, 10wall balls
WOD
EMOM for 20 minutes
5 swings 53#/35#
10 push ups
Friday, November 9, 2012
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
Thursday, November 8, 2012
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
Wednesday, November 7, 2012
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
Wednesday, November 7, 2012
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!