Archive | June, 2012
Aside

June 25, 2012

Warmup

5 shuttle runs
3 inch worms
20 sec jump rope
15 m crab walk
15 m bear crawl

Skill

Ring row
Skin the cat

WOD

100 meter out the back in the front
2 skin the cats
10 jumping jacks
3 pushups

Game

“make you smile” then ¬†musical med balls
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Aside

June 21, 2012

Warmup

  • ¬†250m jog
  • 7.5m inch worm
  • 7.5m bear crawl
  • 15m high knees
  • 10 air squats

Skill

Banded pullups/pushups

WOD

10-9-8-7-6-5-4-3-2-1 of

  • Box jumps
  • Pullups

Game

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Aside

June 19, 2012

Warm up:
250 m jog (100m for cubs)
2 cartwheels -> 15m Carioca (left) -> 15m Samson Lunge -> 15m Carioca (right) ->15m Roving plank -> 15m Frog Hop
Skill work:

Farmer Carry Relay

WOD:

AMRAP of:

5 One-arm Snatch (each arm)

10 Sit-ups

100m run with stair climb

5 Push-ups
GAME!

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