Tuesday, March 13, 2012
LMFAO (lift my fat ass off)
Warm up: row 500 m, 3 x 15 squats, 10 push ups
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Workout:
LMFAO (lift my fat ass off)
Warm up: row 500 m, 3 x 15 squats, 10 push ups
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Workout:
Saturday, March 10, 2012
Hog Gone Wild on a Broomstick Mile
Warm up: 400 m run,
WOD:
Timed 400 m run to determine teams of 4-5
25 Front Squats
25 Back Squats
Hog Gone Wild on a Broomstick Mile
Warm up: 400 m run,
WOD:
Timed 400 m run to determine teams of 4-5
25 Front Squats
25 Back Squats
Friday, March 9, 2012
Run - Tabata
Warm up: 400 m run, 10 spiderman lunges, agility drills
Workout:
800 m run for time
rest 3 min
Tabata mash up of
du's
Run - Tabata
Warm up: 400 m run, 10 spiderman lunges, agility drills
Workout:
800 m run for time
rest 3 min
Tabata mash up of
du's
Thursday, March 8, 2012
Deadlift 3 RM
Warm up: 500 m row, tmu of sit up s/ back ext
Mobility: flat back to forward bend, seated forward hold
Skill/focus: Deadlift
Deadlift 3 RM
Warm up: 500 m row, tmu of sit up s/ back ext
Mobility: flat back to forward bend, seated forward hold
Skill/focus: Deadlift
Wednesday, March 7, 2012
Bassackwards
Warm up: 200 m run, 200 m backeard run, 10 lateral lunge (w/ foot flex), 2 min tabata of bottom to bottom squats
Workout:
Teams of 2
Bassackwards
Warm up: 200 m run, 200 m backeard run, 10 lateral lunge (w/ foot flex), 2 min tabata of bottom to bottom squats
Workout:
Teams of 2
Tuesday, March 6, 2012
Open Wod 12.2
Warm up: 2 x 10 pvc pass thrus, squats; 10 arm circles ea--forward and backward, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Open Wod 12.2
Warm up: 2 x 10 pvc pass thrus, squats; 10 arm circles ea--forward and backward, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load