Friday 4-13-2012

Skill:
Mastering the Pistol
(Make a deadline date with yourself to do these unassisted)

WOD:

"Nicole"
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max reps of pull ups

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Thursday 4-12-2012

WOD

Run 800m for time
rest 1 min
Max TTB in 1 minute
rest 1 min
Max Burpees 1 minute
rest 1 minute
Max Shoot Throughs 1 minute
Run 800m for time

Wednesday 4-11-2012

Strength:
Front Squat
1 RM

WOD:
21-15-9
Push Ups
Goblet Squats (KB or DB)
KB Swings

Tuesday 4-10-2012

Skill:
"Skin the Cat"
http://gymnasticswod.com/content/skin-cat

• Start in a a dead hang position with body hollow and hands turned out
• Do a toe raise and allow the feet to continue through your elbows
• Stay in a pike position and send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

WOD
100 Push Press for time
Every 10 Push Press, do 5 Ring Rows and 10 Squat Jumps

Monday 4-9-2012

Warm Up with coach and stretch

WOD1:
Max Unbroken KB Swings 70/53
Rest 3 Min

WOD2:
AMRAP 20min
Run 200m
8 Burpee Broad Jump
16 Midsection Twist w/ MB or Plate (While sitting up, hold the medball/plate with bent knees and feet raised off floor. Twist side to side, and touch the medball/plate to the floor beside you. Left+Right=1, so 32 per round.

Friday 4-6-2012

WOD:
For Time:
Run 400m w/medball or plate
50 Air Squats
30 Pull Ups
20 Dips (ring or box)
40Air Squats
20 Pull Ups
10 Dips
Run 800m

Then if time allows:
100 sit ups
or 4X1 min plank holds.