Thursday, April 26, 2012

Paleo Sandwich

Warm up:  400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#

Skill/focus:  Butterfly, Kipping pull ups

Workout:

Click on the picutre below to see the kids' daily wods & events !!!

Tuesday, April 24, 2012

Tampa's Del

Warm up:  2 x 200 m run, Cindy 10 ball slams

Skill/focus:  Hand Stand and HSPU work
5-10 mins on progressions

Workout:

Monday, April 23, 2012

Broken Snatch

Warm up:  400 m run; 2 x 10:  pvc pass thrus, pvc good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#

Skill/focus:  Snatch grip deadlift

Saturday, April 21, 2012

Junkyard Cats

Warm up:  400 m run, 15 push ups, 50 jumping jacks, 20 pvc good mornings, 15 squats

Workout:
Teams of 3

Friday, April 20, 2012

The Last Day of Summer:(

Warm up:  2 min jumprope, tmu of dead hang holds/dip holds

Skill/focus:  Bench Press
1 x 8, 1 x 5

Workout:

Thursday, April 19, 2012

Spring Cleaning

Warm up:  2x:  200 m run, 10 jump squats, 10 pvc good mornings, 10 ball shrugs; 3 x 30 s handstand holds

Skill/focus:  Barski Cleans

Wednesday, April 18, 2012

To the Maxx

Warm up:  250 m row, 250 m backwards run, 10 push ups, 10 ring rows, 10 squats

Workout:
2 min row for max meters
2 min rest

Tuesday, April 17, 2012

Sprint This!

Warm up:  400 m run, 2 x 25 m ea high knees/butt kicks, 1 a 50 m carioca switching halfway, 2 x 25 m bounding/25 m stride out, 2 x 50 m acceleration build ups