Saturday, October 13, 2012

THREESOME

Teams of 3

1800 m ball relay run 20#/14#
180 swings 53#/35#
120 wall balls
90 ring dips
800m vehicle push (must use largest vehicle)

Friday, October 12, 2012

DEADEND

Warm Up: 250m row, 15 push ups, 15 wall balls, 20 sit ups, 20 back extensions

Skill Focus: Deadlift
1 X 5, 1 X 3

Deadlift 3 RM

Thursday, October 11, 2012

BREATH FIRE

Warm Up: 400m run, 2 x 10 lunges, 10 ring rows

Skill/Focus: Pistols

Wednesday, October 10, 2012

LUCKY 7's

Warm Up: 400m run, Burgener 1 x 5 w/a light load or 1 x 10 w/a pvc

Skill Focus: Snatch, Power Snatch, Hang Power Snatch

Wednesday, October 10, 2012

Warm Up: 15m Bear Crawl, 15 m Log Roll, 25m broad jump, 25m high skip

Skill Focus: Sumo Deadlift High Pull

WOD:

10-9-8-7-6-5-4-3-2-1
Push Ups

Tuesday, October 9, 2012

PUSHING DAISIES

Warm Up: 100 jump rope both legs, 50 on the left, 50 on the right; 3 x 5 wall balls,
burpees

Skill Focus: Back Squat
1 x 8, 1 x 5, 1 x 3

Monday, October 8, 2012

GAS UP YOUR HEARSE

Warm Up: 100m run, 100m backwards run, 100m lateral shuffle right, 100m
lateral shuffle left, 10 pull ups, 5 wall climbs

Monday, October 8, 2012
Warm up:   forward rolls- 7 dot drills- 15m roving plank- 7 sit ups- 15m sprint
Skill/Focus: Angry Gorilla/Deadlift

WOD: AMRAP With a Partner
20 ball slams