Wednesday, July 11, 2012

5 RM Deadlift

Warm up:  500 m row, 2 x 5 dips, 10 good mornings 45#/30#

Skill/focus:  Deadlift
1 x 8, 1 x 5

WOD
deadlift 5. 5. 5. 5

Tuesday, July 10, 2012

Thunder Box

Warm up:  2x 200 m run, 10 push ups, 5 jump squats

Skill/focus:  Thruster
1-2 sets to warm up to working weight

WOD:

Monday, July 9, 2012

Warm up: Obstacle course- 2 forward rolls => 5 handstand kick ups => bear crawl to cone => high-knee skip to cone=> back pedal => 10 squats

Monday, July 9, 2012

Jack & Jill

Warm up:  400 m run, 10 burpees, hs hold 30 s on / off x 2

Skill/focus:  Clean & Jerk
Take 15 min to find your 1 rm c & j

Saturday, July 7, 2012

Life Is Just A Tire Flip

Warm up:

WOD
Teams of 3

arrow to arrow tire flips
arrow to arrow crab walk/bear crawl (switch halfway)

Wednesday, July 4, 2012

Happy 4th ...........

 

Friday, July 6, 2012

Looking Good Naked

Warm up:  800 m run, 2 rds Cindy

Skill/focus:  HSPU
Spend 10 min working on progressions

WOD
2 min row for max m's

Thursday, July 6, 2012

Squat is King

Warm up:  run 400 m, 10 total iron crosses, 10 scorpians, 10 spiderman walking lunges, 1 min squat hold

Skill/focus:  Back Squat
2 x 5, 1 x 3