Thursday, August 9, 2012
The Chieftess
Warm up: 250 m row, 10 mb deadlifts, 10 mb cleans
Skill/focus: Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j
The Chieftess
Warm up: 250 m row, 10 mb deadlifts, 10 mb cleans
Skill/focus: Clean & Jerk
10 min to work up to a heavy but not max 1 rm c & j
Wednesday, August 8, 2012
Manion Madness
Warmup: 400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats
Skill/focus: Back Squat
Manion Madness
Warmup: 400 m run, 10 pvc pass thrus, 10 windmills ea cirection with pvc, 10 squats
Skill/focus: Back Squat
Tuesday, August 7, 2012
Fire Marshall
Warm up: 400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps
Mobility drills
WOD
4 sets for max reps
Fire Marshall
Warm up: 400 m run, 2 min jumprope, 2 x 10 sdhp 45#/30#, box jumps
Mobility drills
WOD
4 sets for max reps
Monday, August 6, 2012
Frantic Press
Warm up: 400 m run, 2 x 10 pvc pass thrus, pvc thruster, kte
Skill/focus: Press & Thruster
WOD
Frantic Press
Warm up: 400 m run, 2 x 10 pvc pass thrus, pvc thruster, kte
Skill/focus: Press & Thruster
WOD
Saturday, August 4, 2012
August Birthday Bash: Party to the Max
Happy Birthday to. . .
Victor (8), Suzanne (8), Lizette (14), Shira (14), Kevin O (14), Matt C (16)
August Birthday Bash: Party to the Max
Happy Birthday to. . .
Victor (8), Suzanne (8), Lizette (14), Shira (14), Kevin O (14), Matt C (16)
Friday, August 3, 2012
. . . Your Boat
Warm up: 250 m row, 10 push ups, 400 m run 10 ea 1 arm swings 20#/15#
WOD
4 x
In 5 min run 400 m or row 500 m
. . . Your Boat
Warm up: 250 m row, 10 push ups, 400 m run 10 ea 1 arm swings 20#/15#
WOD
4 x
In 5 min run 400 m or row 500 m
Thursday, August 2, 2012
Pull Your Weight
Warm up: 3 min jumprope, 2 x 10 of pass thrus, spiderman lunges
Skill/focus: Reverse Lunge
WOD
Pull Your Weight
Warm up: 3 min jumprope, 2 x 10 of pass thrus, spiderman lunges
Skill/focus: Reverse Lunge
WOD
Wednesday, Aug 1, 2012
Track & Press
Warm up: 400 m run, 2 x 5 of burpees, hs kick ups
Skill/focus: Press Progression
WOD
Push press 3. 2. 2. 1. 1. 1
Track & Press
Warm up: 400 m run, 2 x 5 of burpees, hs kick ups
Skill/focus: Press Progression
WOD
Push press 3. 2. 2. 1. 1. 1
Tuesday, July 31, 2012
Power Snatch
Warm up: 800 m run, 2 x 10 of pvs good mornings, ohs
Skill/focus: Hang Power Snatch
WOD
5 x 3 hang power snatch
Power Snatch
Warm up: 800 m run, 2 x 10 of pvs good mornings, ohs
Skill/focus: Hang Power Snatch
WOD
5 x 3 hang power snatch