Thursday, September 13, 2012

Power Minute

Warm up:  100 jumpropes  both legs, 50 on the left, 50 on the right, 15 mb squat cleans

Skill/focus:  Power Clean

Wednesday, September 12, 2012

Warm Up: 20m flying burpees- 10 vertical jumps- 20m flying burpees- 10 shoulder taps

Skill/Focus: Light weight thrusters- review push ups- practice handstand holds

Monday, September 10, 2012

Warm Up: 3 Cart wheels- 20m bear crawl- 10 single leg line hops- 20m bear crawl- 25m high skip- 20m bear crawl

Skill/Focus: Squats, PVC thrusters, practice push ups

Wednesday, September 12, 2012

Lungevity

Warm up:  400 m run, 1o walking lunges ea, 10 split jumps tot

Skill/focus:  DB Walking Lunge
2 x 5 to build to working weight

Thursday, September, 2012

Deadlift 911

Warm up:  500 m row, 10 iron crosses ea, 10 scorpians ea, 10 sit ups, 10 back ext, 10 push ups, 10 pvc good morning

Monday, September 10, 2012

Tick Tock

Warm up:  400 m run, 250 m row, 10 burpees

WOD
1000 m row
800 m run
Goal is to finish in 8 min or less

Rest 5 min

Saturday, September 8, 2012

Breakneck Speed

Warm up:  800 m run, running drills

WOD
Sprint 50 m
10 burpees
sprint 50 m
15 sit ups
w/ a partner at a 1:1

Friday, September 7, 2012

 Snatch E2MOM

Warm up: 250 row, Burgener

Skill/focus: Hang Power Snatch

WOD
e2mom for 10 min
Hang Power Snatch x 2

Wednesday, September 5, 2012

Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games

WOD: AMRAP in any given amount of time
10 burpees