01.30.13

Mobility!

 

Strength:

Deadlift 3, 3, 3

 

Skill:

Review of wod movements

 

Met Con:

12 minute AMRAP

30 Walking Lunges with weight overhead

10 Slam Balls

01.27.13

Mobility!!!

 

Strength:

3×12

Dumbbell Press

Plate Sit Ups

 

Skill:

Dumbbell Squat Clean

 

Met Con:

5 rounds:

10 Pull Ups

10 Dumbbell Squat Cleans

 

01.21.13

Lifting on the platform.

01.21.13

Mobility:  

Focus on the hips

Strength:

Goblet Squats and Waiter Walks

Skill:

Kettlebell Swing

MetCon:

4 Rounds:

20 KBS

20 Goblet Squats

 

 

1.19.13

Mobility 

Strength/Skill

Press

WOD 

Partner WOD

1 person working for 30 seconds and the other person resting

3 Rounds for time of

30 seconds of Press
30 seconds of Rest
30 seconds of Sit Ups
30 seconds of Rest
30 seconds of Push Ups
30 seconds of Rest
30 seconds of Air Squats
30 seconds of Rest
30 seconds of Shuttle Run
30 Seconds of Rest

01.16.13

Strength:

Deadlift – 1 rep max

 

Skill:

Pull Up or Ring Row

 

Met Con:

21 – 15 – 9

Pull Ups/Ring Rows

Box Jump/Step Ups

DeadLift

 

 

 

1.15.13

Platform time to improve the olympic lifts.

1.14.13

Mobility!

Strength 

Front Squat – 5 x 3

Skill 

Perfect Push Up

MetCon

4 Rounds:

10 Dumbbell Push Press

20 Dumbbell Front Squat

300m Row