6.3.2013

Hero WOD:  "DT" 

5 rounds for time of:

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerks 

*RX Weight for all movements is 155/105

*Scale as needed*

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Friday

Warm Up: Situps, Spiderman Walk, Wall Lunges, Broad Jumps, building run

Skills: Burpee Box Jump, Deadlift

WOD: 5 Rounds for Time of

9 Burpee Box Jumps

9 Deadlifts (225/135)

Mobility: TGU 4 (2 each side), 4, 4, 4, Scorpions

Thursday

Warm-Up:  bear crawls, crab walk, wall walks, handstand holds, HSPU, DU

Skills: show up to find out

WOD: KB Complex (will be explained in class)

Mobility: Band Stretches

Box Squats

Warm-Up:  400m Run, Pose/Plyo Drills
2 Shuttle Runs for Time

Skills: Box Squat

WOD: Box Squats
           7x7x5x5x3x3
Minimum of 2:00 between sets

Mobility: Hip Stretches

Tabata Tuesday

Warm Up:
-Tabata Partner Medicine Ball Sit Ups
-Beat Swings

Skills: Kipping Pull-Up, Plyo Push-Up

WOD: for Time-
-10,9,8,7….1 Pull-Ups
-1,2,3,4…..10 Plyo Push-Ups

Man-UP Monday

Warm-Up: Plank Ladder- :30 center, right, left, :45..., 1:00...
                      Mobility Work

Skills: Thrusters, Hollow Rocks

WOD: 21-15-9 for time of:
            Thrusters
            Hollow Rocks