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Archive for February 2011
WARM UP: Foam Roll / Lacrosse Work 10 Air Squats 10 Lunges / per leg 10 box steps with high knee 2 Rds Hurdler Stretch x 2 Hamstring Stretch w/ bands x 2 High Knees Butt Kicks High Skips Frog Jumps (down & back) WOD 2 Min Max KB Swings RX = 53/35 Rest 3 [...]
WOD: 15 Pullups 5 KB Snatch/Arm 2 Laps Around Building 15 Push Press 1 Laps Around Building 4 RFT RX = 1.5/1 Pood, 115/85 PHA = 5 M/U, 135/95
WARM UP: Foam Roll/ Lacrosse Work 250 Meter Row, 20 second rest x 3 Hign Knees High Skips Broad Jumps down and back SKILL WORK: Snatch Pull Unders x 7 High Hang Snatch x 7 WOD: 30 Seconds Holds of: Planks (L/C/R) 1 Min of Rest/Floor L-Sits 4 Rounds 15 OHS Sprint to bottom of [...]
