Thursday, April 24, 2014

04/24/2014

"A great truth is a truth whose opposite is also a truth." -Thomas Mann


Warm-Up
TEEN
3x or 5:00
10 squats
5 push-ups
2 cartwheels
10 lunge steps
50-meter high-knee skip
50-meter back pedal


 Skill
Front Squat

WOD
Varsity:
3 rounds
7 front squats, 155/105
200-meter run
14 burpees

Junior Varsity:
3 rounds
7 front squats, 65/55
200-meter run
14 burpees

Novice:
3 rounds
7 front squats, 45/35
200-meter run
14 burpees


Game
Clean the Yard
Class Choice

Cooldown/Skill
5:00
max rope climbs













[062513]

Wednesday, April 23, 2014

04/23/2014 Novice

"A good leader takes a little more than his share of the blame, a little less than his share of the credit." -Arnold H. Glasow


Whiteboard

Warm-Up
TEEN
3x or 5:00
5 perfect squats
bear crawl
5 perfect squats
10 basic dot drill
5 perfect squats
10 one-legged side to side hops each leg
5 perfect squats
15' handstand walk or bear crawl


 Skill
Dip-Shrug-Drop-Stand
Oompa-Loompa press

WOD
3 rounds
5:00 AMRAP
7 db hand squat cleans
7 db push press
40m shuttle (4x10m)
2:00 rest


Game


Cooldown/Skill
5:00
planche practice














[061913]