11/25/2014

image

imageWOD
21 15 9
Med Ball Cleans
Ring Dips

Then we get to really “Clean” the box today… before the big break
7th period: Wipes down the rigs, bars and benches
8th period: Wipes down spin bikes, yoga/ab mats, and med balls

Happy Thanksgiving!!!

11/24/2014

WOD
“Tabata”

Push Ups
Sit Ups
Air Squats
Push Press 33/45#

11/21/2014

imageWOD

“Last Firebird Standing”

Burpees

11/20/2014

WOD
Varsity:
3 Rounds
5 Manmakers, Boys 35 pound dumbbells/Girls 25 pound dumbbells
30 Squats
400-Meter Run

Junior Varsity:
3 Rounds
5 Manmakers, 20-pound dumbbells
30 Squats
400-Meter Run

Novice:
3 Rounds
5 Manmakers, 15-pound dumbbells
30 Squats
200-Meter Run

11/18/2014

WOD
Skill:
Muscle Clean
15 minutes work up to a heavy triple touch n go… no re-bend of knee… work on fast elbow turnover and landing the bar on the shoulder. you may stay in the hook grip if flexibility allows.

5 Rounds EACH for time:
Muscle Clean 20 Reps Touch n Go 75/55 – not allowed to stop
Watch the running clock and rest 60 seconds after each round. If you can’t finish a round note total reps before failure.

Cash out:
5 x 1 minute plank holds

11/17/2014

WOD
Varsity
50 40 30 20 10
Wall Balls
Double Unders

JV
30 20 10
Wall Balls
Double Unders

11/14/2014

WOD

10 Minute AMRAP

5 Hand Release Push Ups

10 Air Squats

15 Sit Ups

20 Double Unders or 60 Singles

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