Monday, October 1, 2012

Warm up:  30 seconds on, 30 s off of:
squats (hold thumbs together)
handstand walks up the wall
Plank holds
Jumping jacks
2-3 rds

Skill:  Ring holds

Saturday, September 29, 2012

Challenge Strength Wod

Warm Up: 400 m run, 2 rds Cindy

Friday, September 28, 2012

AMRAP IT UP

Warm up: 100 jump ropes with both legs, 50 on the left, 50 on the right, 10 burpees

Thursday, September 27, 2012

BENCH WOD

Warm up: 300 m row, 10 tot mb cross push ups, 10 ring rows, 10 box jumps.

Skill Focus: Bench Press

2 x 5, 1 x 3

Wednesday, September 26, 2012

Bring On the Bear

Warm up:  800 m run, 10 squats, 10 push ups, 10 sit ups, 10 back ext, 10 pull ups

Skill/focus:  Set up tire, partner up

WOD

Wednesday, September 26, 2012

Warm Up:  Forward roll - 15 m bear crawl - 8 tire box jumps - 8 tire push ups - 8 tire jump in/jump out
Skill: Ring Work
WOD:
AMRAP in any given amount of time:

Tuesday, September 25, 2012

Helen

Warm up:  400 m run, 3 x 5 burpees, pull ups

Monday, September 24, 2012
Warm Up: 30 seconds on, 30 seconds off of:
Push Ups
Sit Ups
Back Extensions
Plank Hold

Skill: Ring Work

WOD: Playing with Prowlers
10 25m prowler push

Wednesday September 19, 2012

Warm Up: 2 Cartwheels- 25m broad jump- 5 log rolls- 25m broad jump- 10 push press- 25m sprint

Skill: Overhead Squats and practice ring work

WOD: AMRAP in any given amount of time

Monday, September 17, 2012

Warm Up: 25m bear crawl- 30 second ring hold- 25m duck walk- 6 burpee pvc jump over- 25m bear crawl

Skill: Overhead Squats

WOD: AMRAP in any given amount of time

5 thrusters