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

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#

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