May 3, 2014

Warm up:

 

Ultimate frisbee

 

WOD:

 

"Fight Gone Bad"

 

three rounds with two minutes rest in between rounds

 

each round is 1 minute AMRAPS of each of the following:

 

Wall balls 20/14

Sumo Deadlift High Pull 75/55

Box jumps 24/20

Push press 75/55

Row cal

 

 

April 26, 2014

Partner WOD

 

3 person teams

 

30 wall ball @ 20/14

30 sumo deadlift high-pulls @ 53/35

30 box jumps @ 20"

30 dumbbell push presses @ 35/25

30 calorie row

30 push ups

30 air squats

 

 

April 21, 2014

Skill week begins. And we celebrate Linay's birthday one day late with an all-but birthday WOD.

 

Mobility:

 

10 minutes

 

Skill:

 

10 RFT

 

10-20 unbroken double unders. Or 50 unbroken singles

 

WOD:

 

20 Thrusters @ 95/65 LBS

20 Sumo deadlift high pulls @ 95/65 LBS

20 Push jerks @ 9...

April 11, 2014

Mobility:

 

10 minutes

 

Strength:

 

Overhead squats 5x3

 

In between sets, 3 max broad jumps

 

Goat:

 

10 minutes

 

Pick one and work on it

 

WOD:

 

10 minute AMRAP

 

Box jumps

Kettlebell sumo deadlift high pulls

 

1-1, 2-2, 3-3, 4-4, 5-5, etc. etc. etc. And etc.

 

 

March 13, 2014

Mobility

 

10 minutes

 

WOD

 

Sprint chipper

 

50 double unders

40 sumo dead lift high pull 35/26

30 sit ups

20 wall balls 20/14

10 clean and jerks 95/65

 

Skill

 

The rest of the class time is pick a goat and attack it!!

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