Tuesday, November 10, 2009

Warm up:

3x:

10 halo
10 figure 8 to hold
10 goblet squat
1 tgu

Skills:

Group A: 6 min. of 30/30 row (121m/125/126/127/130/131)

Group B: 10 deck squats, 5 ankles to bar, 10 cossack lunge

WOD: Tabata - 20/10 for 8 rounds at each station. 90 sec. rest in between stations:

Quad squat/hop
Body saw
Double high-pull (20 lb.)
Side to side jump

Monday, November 9, 2009

Warm up:

5x: squat, quad squat, leg swoop, mt. climber, springy thingy, pump, spinal rock.

Skills: 4x: leg circuit, pull ups, 5 get up sit ups.

WOD: Run 1 lap, then 30-20-10 of db deadlift, db push press, and push up, then run another lap.

Used 25 lb. db. 8:42

Saturday, November 7, 2009

Warm up:

Ladder drills
50 mb sit up passes

Skills:

3x: 10 jack knife, 10 x-chop, 3 TGU

WOD: Partnered with Beth:

6x relay run around the building
100 box jumps
100 mountain climbers
50 burpees
100 ball slams
100 wall ball
6x 200m row

27:30

Friday, November 6, 2009

Warm up:

3x:

10 halo
10 around the body
10 h2h swing
3 windmill

Strength:

5x: double kb clean + press, 8 ring rows, 10 frogger

20/25/35/45/ran out of time

Did ring rows with feet on a box

WOD:

Run 1 lap, then 10-1 ladder of goblet squat, 2-hand swing, push up, run 1 lap.

Used a 35 lb. kb. 7:57

Wednesday, November 4, 2009

At hotel gym in SF:

Warm up:

5x - squat, quad squat, leg swoop, mt. climber, springy thingy, pump, spinal rock

WOD:

4 rounds: 5 get up sit ups each side (25 lb. db)/10 push ups

4 rounds: 7 double db clean (25 lb.)/7 box jumps

3 rounds: leg circuit/10 push ups

Tuesday, November 3, 2009

Staying in SF, so worked out at the hotel gym. Plan to return to Recreate on Friday.

Warm up:

3x
10 halo (25 lb. db)
10 around the body (ditt0)
10 goblet squats (ditto)
Stationary bike for 2 min.

Skills:

3x
5 get up sit ups each side; 10 hindu push ups
10 quad squats; 10 cossack lunges

WOD:

Biked hard for 1 min., then 30-20-10 of db deadlift and db push press (25 lb.), then biked hard 1 min.

Sunday, November 1, 2009

Warm up:

3x

1/2 dot drill
30 sec. dip ring hold
Run 1 lap + stairs
something else?!

WOD: 40/20 for 5 rounds; 60 sec. rest in between rounds.

Bear crawl
H2H swing
Jump rope
Shuttle run
Rope snaps
Sprinter's start