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

Friday, March 23, 2012

Everything is Over

Warm up:  500 m row, 15 pvc pass thrus, 15 pvc ohs

Skill/focus:  OHS
1 x 8, 1 x 5, 1 x 3

Workout:
OHS 3. 3. 3

Thursday, March 22, 2012

Beastly Bench

Warm up:  TMU 30 s plank hold / 30 s walk out push ups /30 s pvc bo row; 3 x through

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

Wednesday, March 12, 2012

Put a Dent in Your Sprint

Warm up:  400 m run, running drills, lunge holds, hammie stretches

Workout:
200 m sprints x 6
2:30 min rest btwn

Tuesday, March 20, 2012

Open Wod 12.4

Warm up:  400 m run, 2 min jumprope, s x 10:  squats, ball slams

Workout:
150 walls balls
90 double unders
30 muscle ups

Monday, March 12, 2012

Pulling Prowler Partners

Warm up:  250 m row, 2x:  5 pullups, 10 push ups, 10 mtn climbers

Skill/focus:  Dead hang pull-up

Saturday, March 17, 2012

"Luck of the Irish"

Warm up:  400 m run, 17 squats, 17 ball slams, 17 push ups

Workout:

Friday, March 16, 2012

Amy's Push Em Out Challenge

Warm up:  400 m run, shoulder mobility work and stretches (swimmers, pvc pass thrus, chicken wing neck pulls and hold - 3 postions dwn, forward and up)

Thursday, March 15, 2012

Don't Pistol me Off!

Warm up:  400 m run, 2 rds Cindy, yoga treehold balance work 1 min ea side

Skill/focus:  5-10 min Pistol Practice/variations