Warm Up:
500m Row
10 Each:
Arm hugs, palm down
Over and Backs
Arm hugs, palms down
Elbow Circles
Single Arm Circles
Torso Rotations
Leg Swings
Heels and Toes
Walking Lunge and Twist
Cossack
Spider-man Lunge
Jumping Squats
Strength:
Clean 1RM
WOD:
7 rounds:
5 Power Snatch 115/80
5 Box Jumps
All workouts will be scaled to your individual fitness level.
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2010
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December
(26)
- MWOD:2min Wall QuadWarm Up:3min DU10 reps each x 3...
- Warm Up:1min Light Wall Ball1min Double Under1min ...
- Warm Up:500m row10 each:DislocatesInternal/Externa...
- Warm Up:3 min DU's10 each:Torso RotationsBent Tors...
- 12.27.2010
- MWOD:2 min spiderman, 2 min cross-legged hip stret...
- MWOD:2 min elbow band, wall quad, prayer squatWarm...
- MWOD:2 min band chest1 min KB back of socketWarm U...
- MWOD:2 min shoulder band, 2 min down dog, 2 min pi...
- MWOD:2min Elbow Band2min Wall QuadWarm Up:3min DUW...
- Warm Up:500m Row10 Each:Arm hugs, palm downOver an...
- Warm Up:30 Jumping JacksLength of the mat:Bear Cra...
- MWOD:2 min cross legged hip stretchWarm Up:3min Do...
- MWOD:2min Shoulder Band Stretch (ear in armpit)War...
- Warm Up: Row, arm circles, over backs, bow bend, t...
- MWOD:Partner Hamstring PNF Stretch2 min Wall Quad ...
- MWOD:1 min. shoulder band stretch, quad/hip wall s...
- MWOD:2min elbow band2min spiderman lunge2 min floo...
- Warm Up:Easy 200m run, easy 250m row, 3 rounds of:...
- Warm Up:3 min double underx210 wrist rotation, arm...
- Mobility:1:30 min Cross legged hip stretch, ea sid...
- Warm Up:1:00 min Elbow band stretch, PNF stretch, ...
- MWOD:1:00 min wall quad1:00 min pigeon pose1:00 mi...
- Warm Up:10 PVC Disclocate, Bow&Bend, Hip Circles3 ...
- MWOD:2:00 Elbow Band Stretch2:00 Cross Legged Hip ...
- MWOD:2 min wall quad stretchWarm Up:Across the mat...
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December
(26)
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