Tuesday, August 21, 2012

Wheel Demon

Warm up:  200 m run, 200 m backwards run, 2 x 10 wall balls, 10 split jumps (tot)

Skill/focus:  Split Squat
1 x 8, 1 x 5

WOD

Monday, August 20, 2012

Chainsaw Massacre

Warm up:  400 m run, 15 pass thrus, 15 ring rows, 15 push ups

Skill/focus:  Bench Press 1 x 8, 1 x 5, 1 x 3  Chainsaw row 1 x 5, 1 x 3

Saturday, August 18, 2012

Ship

Warm up:  400 m run, at the 100 m - 10 push ups, at the 200 m - 10 squat jumps, at the 300 m - 10 burpees, at the 400 m - 10 pull ups

WOD

Friday, August 17, 2012

Jumping Beans

Warm up:  25 jumping jacks, 10 pvc pass thrus, 10 ohs, 10 mtn clmbrs

Skill/focus:  Seated Box Jumps

Thursday, August 16, 2012

Stuck Like Glue

Warm up:  2 min jump rope, 10 partner mb squat tosses, 10 partner ball slams, 10 hollow rocks

Skill/focus:  Thruster
1 x 6. 1 x 5, 1 x 3

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