Archive | January, 2012
Aside

January 16, 2012 WOD

Warmup

  • Obstacle course

Skill

  • Deadlift as it relates to the clean
  • Nutrition

WOD

3 Rounds

  • Run 250M
  • 10 Deadlift
  • 10 Jump Rope

Game

Angry Birds

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Aside

January 12, 2012 WOD

Warm-up

3 Rounds of:

  • 10m Squat Shuffle -> 10m Crab Walk -> 10m Broad Jump -> 3 Wall Balls

Freeze Tag

Skill

Last week we went through the Clean.  Remember, to start the Clean what do you first have to do?  Pick something off the ground.  How do we do that?  Deadlift!  We will continue our progression through the Clean with the:

Front Squat!

WOD

2 Forward Rolls – 15 -2 Forward Rolls – 10 – 2 Forward Rolls – 5 of:

  • Goblet Squats
  • Burpees

Before each of the 15-10-5 repetitions complete 2 Forward Rolls.

Game!

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Aside

January 11, 2012 WOD

Skill

Clean

WOD

AMRAP in given time of:

  • 30M Backward Run
  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

Game

Simon Says

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