By maillard | June 11, 2014 | Comments Off on

SKILL: V-ups Progression from dead bug and hollow rocks to full V-up. Work sets 3 x 10 WOD: 3 round for time 400m run 15 V ups 20 Russian Kbell swings

View More

By maillard | June 10, 2014 | Comments Off on

SKILL: Push Jerk 10 minutes to work up to a heavy double WOD: “Death by” shoulder to overhead 95/65 start at 2 reps at minute 0. Add a rep every minute till reps cannot be completed in the minute

View More

By maillard | June 9, 2014 | Comments Off on

Ring Rows: Sets of 4..Make sure form is tight and shoulders retracted. WOD: “Boat Race” 3 rounds for time 500m row 400 m run  

View More

By maillard | June 7, 2014 | Comments Off on

SKILL: Kipping HSPU Work from headstand holds to handstand holds. If on wall…max 3 mats Scaled to box if unable to hold handstand on wall. WOD: “Fight Gone Bad” 3 rounds for time…1 min at each station..no rest between. 1.Wall Balls 20/14 2.Box Jumps 24/20 3.Push Press 75/55 4.Row for calories partner counts reps!

View More

By maillard | June 6, 2014 | Comments Off on

SKILL: Weighted good mornings…work up to a heavy set of 5 from the rack..NOT the floor! WOD: 6 rounds for time: 10 American Kbell swings 24/16 10 burpees

View More

By maillard | June 5, 2014 | Comments Off on

SKILL: Kipping Pull-up At least 10 minutes of attempts WOD: 3 rounds for time: 1000m row 3 mins rest between sets  

View More

By maillard | June 4, 2014 | Comments Off on

SKILL: Sled Drag: Slow and controlled , dragging from the heels. Work up to a moderate weight. Athlete must do at least twice length of gym WOD: 4 rounds for time 5 pullups 10 push ups 15 squats 20 sit ups

View More