May 19, 2014

Skill week begins. (The full bat video is at https://www.youtube.com/watch?v=Ce_v8l4ie0Y. Well worth watching!)

 

Mobility

 

10 mins

 

Warm up 

 

500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 

 

Skill:

 

pistols squats 5x8 reps

 

WOD: Lynne

 

5 rounds

 

Max...

May 8, 2014

Mobility:

 

15 min

 

Strength:

 

bench press 5 x 5 climbing

strict pull-ups 5 x 5

 

Dynamic warmup

 

Metcon:

 

Sprint training 10 x 150 meter sprints (cone and back) team relay

 

(Rain alternate 10 x 20 sec air squats for reps 10 sec rest)

April 16, 2014

Mobility:

 

15 minutes

 

Skill:

 

Turkish Get-Ups

 

work up to a heavy single each arm

 

Metcon:

 

3 rounds of max reps in 1 min each of:

 

Wall Balls 20/14

Bench press 135/95

 

30 seconds of rest between rounds

 

 

March 30, 2014

Mobility:

 

20 minutes

 

Skill:

 

OTM 12min

 

Pick 2 goats; switch between them every minute.

 

Strength:

 

20 RM bench press

 

 

March 20, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Breathing Drills & Core Work

 

Strength:

 

Bench Press & Strict Pullups

 

3 sets of max reps at 60 percent of 1 rep max

 

Skill

 

Work on kipping

 

Metcon

 

4 rounds for time:

 

5 Atlas Stone Squats

Atlas Carry

20 Step-ups (24/20)

February 20, 2014

Happy Birthday Nell! And a happy birthday to Bob too! (See if you can figure out Nell and Bob's ages from the workout.)

 

Strength:

 

Close Grip Bench Press

Weighted pull ups

 

10-8-6-4-2

 

WOD

 

2 RFT

 

2 deadlifts (205/185)

19 double unders

19 burpee box jumps (24/20)

19 double...

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