Happy 14.1

20140227

http://www.tabatatimes.com/tissue-repair-101-what-should-you-be-doing/

Warm Up
1km row
20m bear walk
10 sit up to straddle
10 superman rocks
10 hollow rocks
5 super slow squats
5-1 ext rotation push ups
5 bar muscle ups

Strength
EMOM
1 Squat Clean
2 Push Press
@80% 1RM PP

WOD 1
10-9-8-7-6-5-4-3-2-1
Ring Push ups
Hang Power Cleans

20140225

Warm up
3x
5 super slow squats
30 sec each leg pistol hold
10 hollow rocks
10 supermans
legless rope climb
forward roll to broad jump

WOD 1
3RFT
6 Chest to Bar (any part of the sternum touching the bar)
9 Thrusters
12 Burpees

WOD 2
5 RFT
Handstand 30 sec
20 jumping squats (break contact with ground each rep)

20140220

Warm Up
10 margaritas
burpee => push-up => jumping jack => sit-up => handstand

Strength
Shoulder to Overhead
5-5-5-5-5

WOD
21-15-9
OH Walking Lunges
Pull Ups

 

20140218

Welcome back everyone. Hope you caught some POW!

Warm Up
Teams of 4
1 Rowing
1 Push ups
1 Thrusters
1 Burpees
Every 25m do 1 rep. Rotate each 200m.

Strength
Ring Rows
8-8-8-8

WOD
5 Rounds each for time of:
30 Double Unders
20 KB Swings
10 Front Squat (60/40)

20140206

http://breakingmuscle.com/nutrition/i-dont-want-to-eat-that-6-tips-on-making-healthy-eating-for-kids-not-so-difficult

Warm Up
50 DU's
5-1 ext rotation pull ups
20m rabbit
1 min handstand
10 mtn climbers
10 ring dips

WOD 1
Tabata
Row x4
Toes to Bar x4
Air Squat x4
Pull Ups x4

WOD 2
3 RFT
5 Burpees
20 Push Ups
5 Burpees
20 DB Snatches
5 Burpees
20 Back Squat

 

20140204

Warm Up
10 Sit up to straddle
1 min bottom of squat
4 Fwd roll to pistol
10 ring dips
20 Hollow rocks
20 supermans

Mobility
Work your goat

Strength
Deadlift
3-3-3-3-3

WOD
'Annie'
50-40-30-20-10
Double Unders
Sit Ups