Wednesday August 15, 2012

Warm Up: 5 squats- alligator crawl- 10 dot drills- 5 squats- 10 one leg side to side hop

Skill/Focus: introducing squat cleans

Monday August 13, 2012

Warm Up: 2 forward rolls- in/out ladder- bear crawl to pull up bar- 10 sec bar hang- 25m run

Skill/Focus: pvc deadlift- focusing on not rushing the movement and going slow

Wednesday, August 8, 2012

Warm Up- 500m row- ten 25m prowler push

WOD- Fun with Tires
15 in and out tire hops
20 mountin climbers on
15 tire jumps
25m tire flips

GAME!!

Monday, August 6, 2012

Warm Up- 2 x 3 forward rolls => 35 M plank walk => 5 handstand kick ups

Skill/Focus-Kipping Pull ups

WOD- Frantic Kids
21-15-9
pvc thrusters
jumping pull ups

Wednesday, August 1, 2012

Warm Up- Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Skill/Focus- Kipping Pull Ups

Monday, July 30, 2012

Warm Up- 10 50m sprints

Skill/Focus- ring work

WOD- Lucky Number 8
AMRAP
50m run
8 sit ups
8 back ext
8 box jumps
8 hand stand kick ups

GAME!!

Tuesday, August 14, 2012

!Heave!

Warm up:  300 m row, 10 pvc ohs, 10 push ups, 5x Burgener with skill transfers

Skill/focus:  heaving snatch balance
1 x 8, 2 x 5

Monday, August 13, 2012

Last Man Standing

Warm up:  400 m run, 10 pvc pass thrus, 10 pvc pp, 10 tot spiderman lunges, 5 pull ups

Skill/focus:  Push Press & Toes 2 Bar

WOD

Saturday, August 11, 2012

Big Numbers

Warm up:  1 mile run; tmus of lunges/ball slams

WOD
Teams of 2
300 walking lunge steps
1200 m relay w/ ball 20#/14#
100 burpees

Friday, August 10, 2012

Are You Dead Yet?

Skill/focus:  Deadlift
2 x 5, 1 x 3

WOD
deadlift 5. 5. 5
hspu x max reps
rest 2 min

AMRAP in 5 min