Wednesday, September 5, 2012
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
Holding Tank
Warm up: 250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold
WOD
2 person team
BB hang hold 225#/155#
Tuesday, September 4, 2012
Pull A Fast One
Warm up: 2 x 30 jumping jacks, 5 chin ups, 10 hollow rocks
Skill/focus: Shoulder Press
1 x 8, 1 x 5, 1 x 3
WOD
Pull A Fast One
Warm up: 2 x 30 jumping jacks, 5 chin ups, 10 hollow rocks
Skill/focus: Shoulder Press
1 x 8, 1 x 5, 1 x 3
WOD
Monday, September 3, 2012
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
Saturday, September 1, 2012
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)
Thursday, August 30, 2012
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Hang It Up
Warm up: 400 m run, 3 x 5 burpees, 5 pull ups
Skill/focus: Hang Power Clean
1 x 5, 1 x 3, 1 x 2
WOD
E2MOM for 10 min
Wednesday, August 29, 2012
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups
Paratrooper
Warm up: 400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups
Monday, August 24, 2012
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5
Hangman's Noose
Warm up: 2 x 20 sdhp 45#/30#, 20 ball slams
Skill/focus: Deadlift / Resisted Swing
1 x 8, 1 x 5
WOD
Deadlift 5. 5. 5