4 Sep 14 5 rounds of ouch....

Warmup
ERO
200m Run
Mobilize shoulders, hips, and quads

Skill
Rowing Technique
Go over rowing technique, if needed demonstrate to athlete the benefit of efficient rowing.
250m row @ 22spm (strokes per minute)
rest 1 minute
250m row @ 24spm
rest 1 minute
250m row @ 26spm


WOD
5 RFT
8 Power Cleans 135/95
10 Pullups
12 OH lunges with plate 45/25


Cash Out

 KB Row 3x8 ea arm increasing weight

28 Aug 14 'Black and Blue'

Warm up med ball musical chairs


Beat the Whiteboard remember 50burpee penalty if they miss board or 25 if they miss personal PR

Or 

 WOD:
“Black & Blue”
5 RFT:
10 Power Cleans,
135/95
10 Burpees

17 Jan 13 max Effort Day

15 minutes Muscle-Up practice.
Notes: Band-assisted is the preferred


-then-


4 rounds of:
40 seconds ME Wall Walks
-rest 20 seconds-
40 seconds ME Ring Dips
-rest 20 seconds-
40 seconds ME Power Cleans 155/105#
-rest 20 seconds

3 Jan 13 1 RM Push jerk and a WOD

15 for 1 RM Push Jerk

5 rounds for time of:

3 Power Cleans 185/120#

 12 Bar Facing Burpees

15 Pullups

1 200m Sled drag 90/45