Tuesday, April 3, 2012
Dry Cleaning
Warm up: 400 m run stopping every 100 m for 10 squats; 3 x 30 s handstand holds w/ partner
Skill/focus: Push Press
1 x 5, 1 x 3
Dry Cleaning
Warm up: 400 m run stopping every 100 m for 10 squats; 3 x 30 s handstand holds w/ partner
Skill/focus: Push Press
1 x 5, 1 x 3
Monday, April 2, 2012
Back At It
Warm up: 200 m run, 200 m backwards run, 10 lunges ea leg, 10 mtn climbers, 10 pvc ohs
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Back At It
Warm up: 200 m run, 200 m backwards run, 10 lunges ea leg, 10 mtn climbers, 10 pvc ohs
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Friday, March 30, 2012
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Runned Undered
Warm up: 400 m run, 2 x 25 m high knees / butt kicks, 50 m carioca
Skill/focus: 2-3 mins double under practice
Workout:
Thursday, March 29, 2012
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1
Snatch it Deep
Warm up: 200 m run, Burgener warm up
Skill/focus: Squat Snatch
1 x 5, 1 x 3
Workout
squat snatch 3. 3. 2. 1. 1
Wednesday, March 28, 2012
Over the Top
Warm up: row 300 m, 10 walking lunges w/twist, inch worm push ups, pvc pass thrus
Skill: Box Jump
2 x 5, 1 x 3 progressively higher box
Over the Top
Warm up: row 300 m, 10 walking lunges w/twist, inch worm push ups, pvc pass thrus
Skill: Box Jump
2 x 5, 1 x 3 progressively higher box
Tuesday, March 27, 2012
Open Wod 12.5
Warm up: 400 m run, world's greatest stretch
Mobility: foam rolls on the shoulder--front, side and under
Skill/focus: Thruster
Open Wod 12.5
Warm up: 400 m run, world's greatest stretch
Mobility: foam rolls on the shoulder--front, side and under
Skill/focus: Thruster
Monday, March 26, 2012
Floored
Warm up: 250 m row, 1 rd of Cindy, 250 m run, 1 rd of Cindy
Skill/focus: Floor Press
1 x 8, 1 x 5, 1 x 5
Workout:
Floored
Warm up: 250 m row, 1 rd of Cindy, 250 m run, 1 rd of Cindy
Skill/focus: Floor Press
1 x 8, 1 x 5, 1 x 5
Workout:
Saturday, March 24, 2012
Mighty Murph
Teams of 4
800 m plate run 45#/25#
100 dead hang pull ups**
200 db bench press 50-60#/30-35#
300 squats 95#/65#
800 m plate run
Mighty Murph
Teams of 4
800 m plate run 45#/25#
100 dead hang pull ups**
200 db bench press 50-60#/30-35#
300 squats 95#/65#
800 m plate run