Monday, January 10, 2011

Movin' on Up

Row, Joint Prep Sequence, + Dynamics

Back Squat 5-5-5-5-5

7 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Sit-ups

Wednesday, January 5, 2011

Funkentelechy vs the Placebo Syndrome

Warm-Up: Row 300m, Run 200m

Joint Prep Sequence

Dynamic Conditioning: Base, Squate, Cossacks, Spiderman, Over-Undes, Revers Lunge w Scap Reach, Bear Crawl, Inchworm, Supine Scorpion, Hip Bridge, Wristwalks, Cat/Cow, Bird Dog, Child Pose/Cobra/Down Dog

WOD:
Part A: 7 min AMRAP of:
15 Wallbals
15 Ball Slams
15 Good Mornings with Med Ball

Part B: 2 rounds of 200m row + max reps push-ups, rest as needed between rounds

Monday, January 3, 2011

Get Down on It

Warm-Up Row 500m + 50 Du's
Joint Prep Sequence
CFSWU 2 x 15reps

WOD:
Part A: 12 Min Amrap
10 Burpee Pull-ups
5 Court Sprints
10 Knees to Elbows
10 Pistols

Part B: Back Squat 3-3-3

Part C: 100 Sit-ups for time
 

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