Wednesday 25th February 2015 : Partner GTOH
WARM UP: 400 M Run 25 Air Squats 300 M Run 25 Lunges 200 M Run 25 Mt. Climbers 100 M Run 10 Inch Worms Â
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Tuesday 24th February 2015 : What doesn’t Kill us…
WARM UP: Roxanne Push Ups (Play the song Roxanne by The Police, get into a Plank position and every time you hear “Roxanne” do a Push Up; stay in the plank position otherwise.) Bring Sally Up Back Squats with 45# bar Team Row for 10 Minute AMRAP for Max Distance with each team member rowing
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Monday 23rd February 2015: 10 to 2 is Murder…
Coach Rodney continues to get his athletes ready for the Open (either that or kill us) with his 3 WOD’s in One: WARM UP: 6 Minutes of: 20 Hollow Rocks; 20 Second Couch Stretch; 5 Pull Ups; 5 Dips; 10 Wall Squats SKILL: Team of 2 : 3 rounds each partner: 25 Kettle Bell Swings
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Saturday 21st February 2015: 12 Minute AMRAP
WARM UP: With the PVC Pipe: 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats then : 400 M Run – 50 Sit Ups 300 M Run – 50 Double Unders 200 M Run – 50 Walking Lunges 100 M Run – 50 Push Ups
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Carnival Friday 13th February 2015
WARM UP:Â 100 M Run; 30 Double Unders/ 60 Singles; 30 Walking Lunges; 30 Air Squats SKILL: Back Squats: 5 x 5 Push Press 5 x 5 WOD: 15 Minute Time Cap: 21 – 15 – 9 reps of: Back Squats (85#/ 95# W; 110#/ 125#M) Box Jumps/ Step Ups (20″W; 24″M) Kettle Bell Swings
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Thursday 12th February 2015
WARM UP: 10 Minutes of Cindy: 5 Pull Ups; 10 Push Ups; 15 Air Squats SKILL: 3 Rounds of : 6 Deadlifts @80% 12 Man Makers (Body Weight) 1 Man Maker = 1 Push Up + 1 Right Hand to Chest + 1 Push Up + 1 Left Hand to Chest into a Squat and
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Wednesday 11th February 2015: Coach Knows Best
Coach Rodney has stepped up his programming a bit in order to get his athletes ready for the Open. Working on our metabolic conditioning and our ‘engines’ he’s set basically 3 short WOD’s in one day. WARM UP:Â 400 M Run – 50 Double Unders 300 M Run – 50 Air Squats 200 M Run
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Tuesday 10th February 2015 : 10 Minute AMRAP
WARM UP: 3 Rounds of: 20 Hollow Rocks ; 20 Flutter Kicks; 50 M Butt Kicks; 50 M High Knees; 20 Walking LungesÂ
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Monday 9th February 2015: Running Annie
WARM UP: With the PVC 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats 20 Wall Air Squats; 20 Second Samson Stretch; 5 Pull Ups; 5 Dips 400 M Run SKILL: GRACE Rounds for Time: 30 Clean and Jerks (95# W; 135#M) WOD: RUNNING ANNIE Double Unders: 50-40-30-20-10 Sit Ups: 50-40-30-20-10
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