Warm up & Skill
Rowing technique
MB cleans
WOD
Complete the following:
Row 1K
50 toes to bar
100 MB cleans
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Day #9 Tuesday
Warm up
Dips
Strict pull ups
GHD sit ups
GHD back ext
OHS barbell
Skill
Thrusters
WOD
10 minute
AMRAP
Thrusters
3-6-9-12-15-18-21…
Pull ups 3-6-9-12-15-18-21…
Monday, July 16, 2012
Day #8 Monday
Warm up & Skill
Pose running technique
Hold pose & change of
support
Partner falling drill/
follow the hand
Partner pose reinforcement
(hands on shoulders)
WOD
20 minute AMRAP
Run 600m
Battle rope/chain 30reps
Sunday, July 15, 2012
Rope climbing protection
Hello all:
Please get your self some shin/lower leg support for some rope climbs.
See the following link: http://www.mcdavidusa.com/search.aspx?keyword=shin
Saturday, July 14, 2012
Day #6 Saturday
Warm up
Inch worm
Dynamic walk
Walking Sampson
Toy soldiers
Skill
Man makers
(DB- down/ push up/ row R&L/ up/ clean/ thruster)
TEAM WOD
In TEAMs of 3 complete the following:
Run 1000m (accumulate as a TEAM)
50 man makers
150 toes to rings
Run 1000m (accumulate as a TEAM)
Friday, July 13, 2012
Day #5 Friday
Warm up
Wall climbs
Inversion to skin the cat to
lower
Hollow rocks
Super rocks
Skill
Transitions into movements
and psychological tips
WOD
“Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15
air squats
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