Thursday the 29th

Warm up with Kip/Butterfly practice

Skills warm up: Kneeling jumps
                         - Stay light
                         - Tight core
                         - Plant the landing

Strength: Speed Deficit Dead Lift:  8x2
               - Focus on form
               - Single Tap
               - Hold 3 seconds at the top

WOD:
15 C&J @ 135/95     115/75
Rest 1 min
15 Snatch @ 135/95     115/75
Rest 2 min
50 deadlift @135/95   115/75
Rest 3 min
Run 1k
Rest 4 min
Fran Rx  95/65


SUCK IT!  



       

Wednesday the 28th

Choose one of the following:

Rest
Run 30 minutes
CFCC WOD

Or.....

I will be going to yoga at 7pm at Yoga Tropics, I recommend everyone try yoga every once and a while. If you want to come let me know. Be sure to hydrate a lot before hand.

Tuesday the 27th

Warm Up: DU Practice
Strength: Max effort seated shoulder press: 5x2
Skills Practice: Clean Pulls
                             - Use your hips
                             - Speed, speed, speed
      

WOD: San Diego Sectional WOD (2010)
Three rounds for time of (25 min cap):
15 Deadlifts RX (225/155lbs) Intermediate (185/135)
21 kettlebell Swings RX(32/24kg) Intermediate(24/18)
Run 350 Meters

Sprint WOD. Every rep, every round as FAST as possible. Have nothing left....

Monday the 26th

Rest day!

Details for entering and qualifying for the OC Throwdown have been posted. Check it out!

Thursday the 22rd

Warm up: Rubber Band running

Skills Warm Up: Muscle Up Segments

Strength: Floor Press 8x2
               - Be fast
               - Be sharp

WOD: 5 Round: 7 Snatch @ RX(135/95)  Intermediate (110/70)
                           14 Wallball
                           21 Box Jump 24/20
                           3 mins. rest

Make sure everyone is warmed up and ready at 7:30.  See you there!

Wednesday the 21st

Choose one of the following:

Rest
Run for 30 minutes
CFCC Class



Good job everyone! Last nights class was a killer. I will try hard to keep the classes moving so we aren't getting out so late. It was a mad dash to tacos after wards. Everyone remember to bring your T-Shirt money if you haven't already.

Tuesday the 20th

Monday the 19th: Rest Day


Tuesday the 20th:

Warm: 500m row/ Planks

Skills warm up: Power Cleans

Strength: Front squat 5x3

WOD: 7 rounds of 5 Squat Clean Thruster (increasing weight), 10 T2B

95/45

105/55

115/65

125/75

135/85

145/95

155/105