Archive for December 2011
WARM UP: Foam roll Outside drills Ditch runs SKILL WORK: Split jerk WOD: 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
WARM UP: 15 drop Squats 10 super mans 10 v-ups 25 d/u 2rds SKILL WORK: Snatch Max effort- Snatch 15 mins Record heaviest lift WOD: 30 d/u 15 power snatch 10 min AMRAP RX = 75/55
WARM UP: Foam roll 2laps around the bld with rope 10 burpees 5 pull ups High knees d/b Figure 4 d/b 2 laps around bld with rope SKILL WORK: 15 mins gymnastics WOD: 10 toes to bar 12 pull ups 15 ground to overhead 140/100 Lap around the bld 20 min AMRAP PHA = 6bar [...]
WARM UP: 10 pushups 10 Squats 10 sit-ups 2rds Bear crawl d/b Frog jump d/b 25 d/u 2rds SKILL WORK: Box squat Max effort Ultra wide stance 15 mins WOD: Newport beach crippler 30 body weighted back squats 1 mile run For time
RCC is closed today for the Christmas Holiday. Merry Christmas to you and your family!!