TUES November 26/13 WARM-UP Gymnastics warm-up WOD A. One armed push-ups – 20 minutes (scale to bar as a normal push-up) – lets see where everyone is at. B. Kip swings on rings x 20 C. Kip swings on rings with hips to ring x 10 D. Strict MU’s spotted x 5 E. Small kipping […]

  MON November 25/13 WARM-UP Warm-up – coaches pick WOD  A. Airdyne sprints 20sec on 20sec off – Every 3 min @ 60-70-80-90% B. Complete; – 8 KB goblet squat – 12 KBS – Row 250 meters @ max effort Every 5 min x 5 rounds TUES November 26/13 REST DAY WED November 27/13 WARM-UP Warm-up […]

  MON November 25/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, WOD –  A. Back squats 1×10, 1×8, 1×6, 1×4, 4×4 B. Prowler […]