Warmu Up: Basic
Skill/Strength:
WOD: 7 Rounds for time
12 Wallball Shots (20/12#)
400m run
11 Double Unders
Skill/Strength:
WOD: 7 Rounds for time
12 Wallball Shots (20/12#)
400m run
11 Double Unders
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Wednesday, February 15, 2012
Wednesday 02/15/2012
Warm up: Basic
Strength/skill: 3rds of Deadlift 50% body weight w / band,
max rep in 10 sec w/ 1 min rest inbetween.
WOD: 12 min AMRAP
15 Box jumps 30/24"
10 Spider-Man Push Ups ( l / r = 1)
10 Under Hand Grip Pull Ups
Strength/skill: 3rds of Deadlift 50% body weight w / band,
max rep in 10 sec w/ 1 min rest inbetween.
WOD: 12 min AMRAP
15 Box jumps 30/24"
10 Spider-Man Push Ups ( l / r = 1)
10 Under Hand Grip Pull Ups
Tuesday, February 14, 2012
Tuesday 02/14/2012
Warmup: Basic
Skill/Strength:
WOD:Happy Valentine Day
50 Sprinter Situp (L/R=1)
40 K2E
30 Floorsweepers 135/85lbs (L/R=1)
20 GHD/ Ab Mat Situp
10 KB swings 53/35lbs
Skill/Strength:
WOD:Happy Valentine Day
50 Sprinter Situp (L/R=1)
40 K2E
30 Floorsweepers 135/85lbs (L/R=1)
20 GHD/ Ab Mat Situp
10 KB swings 53/35lbs
Sunday, February 12, 2012
Monday 02/13/2012
Warm up: Basic
Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets)
WOD: 4 rounds
10 Clean and Press 85/135 lbs.
20 Bar facing burpees (hop over bar, turn to face bar, do a burpee, repeat)
200m Sprint
Strength/skill: Decline bench 105/155 lbs. 10-8-6-4-2-1(1 min. rest between sets)
WOD: 4 rounds
10 Clean and Press 85/135 lbs.
20 Bar facing burpees (hop over bar, turn to face bar, do a burpee, repeat)
200m Sprint
Friday, February 10, 2012
Friday 02/10/2012
Strength : 5- 25m sled push w/180lbs
WOD:
1000m Row
500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)
WOD:
1000m Row
500 Jump rope (100 ea FWD/BACK/FWD/BACK/FWD)
Wednesday, February 8, 2012
Thursday 02/09/2012
Warm up: basic
Skill/strength:20 GHD w/ 25# plate
WOD: CINDY
20 min AMRAP
5 pull ups
10 push ups
20 air squats
Skill/strength:20 GHD w/ 25# plate
WOD: CINDY
20 min AMRAP
5 pull ups
10 push ups
20 air squats