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
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
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
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
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
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
By Paula Jager CSCS as published in Natural Muscle magazine October 2012
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
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
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
Saturday, October 6, 2012
BIRTHDAY BASH by popular request....BOHICA IS BACK ! (aka Sic Vic)
BIRTHDAY BASH by popular request....BOHICA IS BACK ! (aka Sic Vic)
Friday, October 5, 2012
PUSH THE WHEELS
Warm Up: 2 x 30 jacks, 5 lunges ea leg, 10 push ups, 5 split jumps ea leg
Skill Focus: Lunge
Review proper form; 2 x 5 ea
PUSH THE WHEELS
Warm Up: 2 x 30 jacks, 5 lunges ea leg, 10 push ups, 5 split jumps ea leg
Skill Focus: Lunge
Review proper form; 2 x 5 ea