Mar30 2013

Last day of Skiing at Table Mountain for the 2013 season.                                                     Strength
3×3 Clean Pulls (105% of your 1 RM clean)
3×3 Hang Power Clean

WOD
3 RFT of:

300 meter run
5 Man Makers
50 Double Unders

29Mar2013

Skill’s & Drill’s
Take 10 minutes to practice double unders

WOD
10­-1-­10
9­-2­-9
8-­3-­8
7-­4­-7
6-­5-­6
5-­6­-5
4-­7-­4
3-­8-­3
2-­9-­2
1­-10­-1

Box Jumps­ (30″/24″)-Burpees-­Reverse Lunges

Finish up with a max plank hold!

March 25 2013

Skill
In depth review of the Burgener Warmup                                             Strength
4 x Max Effort L-sits                                                                                  WOD
15 minute AMRAP of:
5 Power Snatches (#95/#65)
7 Pushups
9 Air Squats

 

March 18,2013

Strength :
3-­3-­3­-3­-3 of Push Press
WOD:
10 min AMRAP of:

1 Wall Balls (#20/#14)
1 Toes­2­Bar

This is a progressive WOD…you will do 1 the first round, 2 the second round, 3 the third round, and so on.