Monday, August 6, 2012

Warm Up- 2 x 3 forward rolls => 35 M plank walk => 5 handstand kick ups

Skill/Focus-Kipping Pull ups

WOD- Frantic Kids
21-15-9
pvc thrusters
jumping pull ups

Wednesday, August 1, 2012

Warm Up- Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Skill/Focus- Kipping Pull Ups

Monday, July 30, 2012

Warm Up- 10 50m sprints

Skill/Focus- ring work

WOD- Lucky Number 8
AMRAP
50m run
8 sit ups
8 back ext
8 box jumps
8 hand stand kick ups

GAME!!

Tuesday, August 14, 2012

!Heave!

Warm up:  300 m row, 10 pvc ohs, 10 push ups, 5x Burgener with skill transfers

Skill/focus:  heaving snatch balance
1 x 8, 2 x 5

Monday, August 13, 2012

Last Man Standing

Warm up:  400 m run, 10 pvc pass thrus, 10 pvc pp, 10 tot spiderman lunges, 5 pull ups

Skill/focus:  Push Press & Toes 2 Bar

WOD

Saturday, August 11, 2012

Big Numbers

Warm up:  1 mile run; tmus of lunges/ball slams

WOD
Teams of 2
300 walking lunge steps
1200 m relay w/ ball 20#/14#
100 burpees

Friday, August 10, 2012

Are You Dead Yet?

Skill/focus:  Deadlift
2 x 5, 1 x 3

WOD
deadlift 5. 5. 5
hspu x max reps
rest 2 min

AMRAP in 5 min

Thursday, August 9, 2012

The Chieftess

Warm up:  250 m row, 10 mb deadlifts, 10 mb cleans

Skill/focus:  Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j

Wednesday, August 8, 2012

Manion Madness

Warmup:  400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats

Skill/focus:  Back Squat

Tuesday, August 7, 2012

Fire Marshall

Warm up:  400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps

Mobility drills

WOD
4 sets for max reps