Friday, July 18, 2014

07/18/14 In Memoriam

"Many fathers fit the role that was set upon them when they first realized they had become so.  My dad...he was different." -Anthony Manzano



Warm-Up
3x or 5:00
Handstand walk or bear crawl
speed ladder
10 one-legged side-to-side hops, each leg  2 cartwheels
5 burpees
100-meter run


WOD
Varsity
20:00 AMRAP
10 Cleans 95/65
15 Squats
200m Plate 45/25

JV
20:00 AMRAP
10 Cleans 55/45
15 Squats
200m Plate 35/15

Novice
15:00 AMRAP
10 Cleans 35/25
15 Squats
200m Plate 15/10














Monday, July 14, 2014

07/14/2014 Summer

"Knowing is not enough; we must apply.  Willing is not enough; we must do." -Johann Wolfgang von Geothe


Warm-Up
3x or 5:00
10 jumping jacks
10 mountain climbers
2 forward rolls
2 broad jumps
speed ladder
2 broad jumps 
basic dot drill x 10
100-meter run


WOD
Varsity
24-18-12
Hang power cleans, 95#/65#
Pull-ups
Push-ups

JV
21-15-9
Hang power cleans, 55#/45#
Pull-ups
Push-ups

Novice
21-15-9
Hang power cleans, 35#/25#
Pull-ups
Push-ups














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