J.M. + R.O.M.
800 M. Run
WOD
4 Rounds for time of:
10 Box Jumps
10 KB/DB Snatch (right arm)
10 Wall Ball- 30/20
10 KB/DB Snatch (left arm)
10 Slam Ball- 30/20
1/24/2013 WOD
J.M. + R.O.M.
Strength: Deadlift
20,15,10, 5,5,5,5,5
2nd hour, YOGA!
1/23/2013 WOD
J.M. + R.O.M.
Skill Review: Push Press
WOD
Complete for time:
Run 800 Meters
30 Dumbell Push Press
30 Push Ups
30 Sit Ups
30 Thrusters (95/ 65)
Run 400 Meters
1/22/2013 WOD
J.M. + R.O.M.
Warm Up
3 Rounds
5,10,15
Pull Ups
Push Ups
Air Squats
Skill/Strength: Overhead squat
20.15.10,7,5,3
WOD
12 Min AMRAP
200 m run
10 Toes to Bar
30 Double unders
Team Cool Down/Stretch/Study Hall
1/21/2013 WOD
No Class, however you are highly encouraged to do the following workout!
J.M. + R.O.M.
Run 1×400
3 rounds
21-15-9x reps
Burpee tuck jumps
Pull-ups
Sit-ups
Run 1×400
1/18/2013 WOD
J.M. + R.O.M.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 14/20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65/75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65/75 pounds (Reps)
Run 200 m. for time
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the run in which the remaining time left in the minute will be added to the score.
1/17/2013 WOD
J.M. + R.O.M.
Skill: Deadlift
20,15,10, 5,5,5,5,5
WOD
Set bars up outside
Three Rounds
100-Yard Shuttle Sprint, 25 Yards There and Back Twice
5 Front squats
10 Box Jumps
Team cool down/stretch
