May 2, 2014

One more in celebration of the month of May! Hat tip to Trish!

 

Mobility:

 

10 minutes

 

Warm Up:

 

Ultimate Frisbee 

 

Skill: 

 

Pulling sleds with battling ropes

 

WOD:

 

15 min AMRAP

 

10 ring rows

10 KB Russian swings 70/53

10 touches 6 inches above 

 

 

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 8, 2014

Mobility:

 

10 minutes

 

Warm up:

 

Dynamic warm up

 

WOD 1: Metcon

 

10 min AMRAP of partner teams  of 2 to 4 people. One partner pushes the sled the length of driveway and then drags it back. Switch with partner until 10 minutes is over (or all partners collapse).

 

WOD 2:

 

...

March 29, 2014

Mobility:

 

10 minutes

 

Warm up:

 

Sled pushes

Sled drags

 

WOD

 

"You Go, I Go" Partner Bear Complex

 

10 min AMRAP

 

One bear complex while partner holds plank

 

185/115

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