Format Archives: Aside
Aside

August 23, 2012

Warm Up

250 m jog then 3 Rounds:
10 Dot drills -> 15m Lunge walk -> 15m Roving plank -> 10 box jumps

Skill

 Front Squat

WOD

Squat and pass med ball down line of team members. The last person to catch the ball runs 20m around a cone and carries it back to the head of the line.  When this member returns from the run, all members do 3 burpees and then repeat. Each team member holds a plank while waiting for their turn to pass the ball and/or run.  Goal is to see how many rounds the team can get in a given amount of time.

Game

Scavenger Hunt
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Aside

August 22, 2012

Warmup – 3 Rounds:

  • Bear crawl =>
  • Forward roll =>
  • Jump to support =>
  • 15 M high knees skip =>
  • 15M lateral shuffle =>
  • 15 M broad jump =>

Skill

Sumo Deadlift High Pull

WOD – AMRAP in a given time of:

  • 5 Front Squats
  • 5 Sumo deadlift highpull
  • 5 Two handed vertical jump to target

Game:

Firecracker/Switch

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Aside

August 21, 2012

Warm-up:

5 min of:

2 forward rolls => precision jump => 5 box jumps, 20”-24” => 5 squats => 5 strict pull-ups

W.O.D.:

AMRAP of:

10 burpees
200-meter run
6 ring dips or bar dips
100-meter run

Skill:

Practice Handstands

Game!

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