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Archive for November, 2013

December 1, WOD

Posted by Jenn on November 30,2013

Football Sunday with Coach SWAGAR…

November 30, WOD

Posted by Jenn on November 29,2013

Skills Session Global Extension Drills Rings and HSPU 6 Donkey Kicks 6 Reverse Grip Push Ups Then 2x through 4 Cart Wheels 2 Forward Rolls 1 Hand Stand Walk max distance Wod 4 Rounds 8 T2B 8 Box Jumps 8 Deficit Push Ups Coach Swagar’s Quote of the day: “Remember this: your body is your slave; […]

November 29, WOD

Posted by Jenn on November 28,2013

Lat Health Skills Session 3×12 Reps Bar Raises Skull Crushers Decline Push Ups GHD Sit Ups Wod 12 Prisoner Pull Ups 3 Thrusters 9 Prisoner Pull Ups 6 Thrusters 6 Prisoner Pull Ups 9 Thrusters 3 Prisoner Pull Ups 12 Thrusters Coach Swagar’s Quote of the day; “The pain of discipline is nothing like the pain […]

November 28, WOD

Posted by Jenn on November 27,2013

Chest Health Skills Session 6 times through sequence 1 1st pull 2 Hang Power Snatch 3 High Hang Snatch 4 Snatch 10 Kettle Bell Snatch Wod 8 min Emom 2 Snatch 4 Burpees Coach Swagar’s Quote of the day; “Passion trumps everything” – Dave Tate

November 27,WOD

Posted by Jenn on November 27,2013

Hip MOB Skills Session 3×10 Reps Around the Worlds Medball Clean V-up Wod 3 Rounds 800m Row 30 KB Swings 50 Sit-ups Coach Swagar’s Quote of the day; “Those who shine brightest do so from the depths of darkness”       

November 26, WOD

Posted by Jenn on November 25,2013

Hip Mobility Skills Session 10 Min of practice Kettle Bell Clean and Jerk Double Unders Push Jerk Wod 3 Min Amrap Push Ups 3 Min Amrap Double Unders 3 Min Amrap Push Press Shoulder Stability Coach Swagar’s Quote of the day;“A friend is someone who knows all about you and still loves you.”  Elbert Hubbard […]

November 25, WOD

Posted by Jenn on November 24,2013

Shoulder Health Skills Session 5×5 Over Head Squat Glute Med Walk Arnold Press Wod Partner wod One Person working at a Time. While one partner is working the other is doing air squats. Score: Total air squats and time 8 Rounds 1 Length Burpee Broad Jumps 1 Length front rack Walking Lunges 1 Rope Climb […]

November 24, Wod

Posted by Jenn on November 23,2013

Football Sunday 

November 23, Wod

Posted by Jenn on November 22,2013

Back Health 5×5 Bent Over Rows Front Squat Hollow Rock Rolls Wod 2x 5min Amraps 4 C2B Pull Ups 8 Push Ups 16 Air Squats 1 Min Rest 4 Ring Rows 8 Ring Dips 32 Double Unders Upper Body Rolling Coach Swagar’s Quote of the day: “Just play. Have fun. Enjoy the game.” Michael Jordan

November 22, Wod

Posted by Jenn on November 21,2013

Shoulder Mobility Skills Session 5, 3, 2, 2, 1, 1, 1 Dead Lift 4 Turkish Get Ups Wod 4 rounds 500 M Row 15 Dumb Bell Snatch Coach Swagar’s Quote of the day: “Love is union with somebody, or something, outside oneself, under the condition of retaining the separateness and integrity of one’s own self.” […]