Friday, May 18, 2012
Cindy Cleans
Warm up: 400 m run, 2 x 10 pvc or light load good mornings, sdhp
Skill/focus: 2 Position Clean (1 from ground, 1 from hang)
Wod
Cindy Cleans
Warm up: 400 m run, 2 x 10 pvc or light load good mornings, sdhp
Skill/focus: 2 Position Clean (1 from ground, 1 from hang)
Wod
Thursday, May 17, 2012
Mettle Tester
Warm up: 400 m run, 10 rev lunges (ea leg), 15 back extensions
Mobility: archer stretch, wrist stretch 1 min ea side
Mettle Tester
Warm up: 400 m run, 10 rev lunges (ea leg), 15 back extensions
Mobility: archer stretch, wrist stretch 1 min ea side
Wednesday, May 16, 2012
Skill/Focus: Push Up
Warm Up: 25 Meter sprints. Then practice hand stand holds on the wall
WOD: Last Man Standing
Skill/Focus: Push Up
Warm Up: 25 Meter sprints. Then practice hand stand holds on the wall
WOD: Last Man Standing
Wednesday, May 16, 2012
PushOver
Warm up: 2 min jumprope; 2x 10 hollow rocks, 5 wall balls, 5 hs kick ups (alt)
Skill/focus: Push Press
5 @40%, 5 @50%, 3 @ 60%
Wod
PushOver
Warm up: 2 min jumprope; 2x 10 hollow rocks, 5 wall balls, 5 hs kick ups (alt)
Skill/focus: Push Press
5 @40%, 5 @50%, 3 @ 60%
Wod
By Paula Jager CSCS as published in Natural Muscle magazine May 2012
Monday, May 14, 2012
Skill/Focus: Push Ups
Warm Up: 2 summer salts, 10 mountain climbers, log rolls to the next cone, 10 shoulder taps
WOD: Mini Beach
10 squats
Skill/Focus: Push Ups
Warm Up: 2 summer salts, 10 mountain climbers, log rolls to the next cone, 10 shoulder taps
WOD: Mini Beach
10 squats
Tuesday, May 15, 2012
GunRange
Warm up: 250 m row, 10 spiderman walking lunges, 10 burpees
Skill/focus: Pistol Practice
GunRange
Warm up: 250 m row, 10 spiderman walking lunges, 10 burpees
Skill/focus: Pistol Practice
Swimsuit Challenge Celebration: Sat May 12th Wods
Wod #3 was all about speed with a 20 ft bean bag shuttle and a 100 m sprint:
Bean bag shuttle .......
Men's sprint ......
Wod #3 was all about speed with a 20 ft bean bag shuttle and a 100 m sprint:
Bean bag shuttle .......
Men's sprint ......
Monday, May 14, 2012
Devil Deadlifts
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Deadlift
5 @40%, 5 @50%, 3 @60%
Wod
Devil Deadlifts
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Deadlift
5 @40%, 5 @50%, 3 @60%
Wod
Wednesday, May 9, 2012
Warm up:
Med Ball Drills
Skill work:
False grip progressions/skin the cat
WOD:
Warm up:
Med Ball Drills
Skill work:
False grip progressions/skin the cat
WOD: