February 2014

WARM UP: 1 Minute Air Squats 2 Minutes Planks 3 Minutes Double Unders 4 Minutes Supermans 5 Minutes Sit Ups

WARM UP: Rum & Coke: 25 Sets of : 1 Burpee; 1 Jumping Jack; 1 Push Up; 1 Sit Up; 1 Mountain Climber (Right & Left leg) = 1 Set

R & R Day

WARM UP: Teams of  6 warm up with a 1 mile run – 1 person starts with a 14# Medicine Ball and passes it to his team mate and runs to the back of the file and the next team member follows suit for the entire Mile. 

WARM UP:  6 Minutes of: 10 Mountain Climbers 10 Inch Worms 10 Flutter Kicks

WARM UP: 4 Rounds of: 10 Hollow Rocks; 10 Samson Stretches; 10 Sit Ups

WARM UP: Bring Sally Up – Thruster Style (Use just the Olympic Bar or PVC Pipe) SKILL: Kettle Bell Swings – Find your Max WOD: EMOM for 15 Minutes: 5 Kettle Bell Swings 5 Jump Squats  

WARM UP: 5 Minutes of Jump Rope work (Singles/ Doubles) SKILL: Clean and Front Squat (NOT a Squat Clean) 5×5

WOD 1: For Time 1000 Single Skips 100 Air Squats 75 Sit Ups 50 Push Ups 25 Pull Ups 

R&R Day