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Archive for April, 2014

May 1, WOD

Posted by Jenn on April 30,2014

Lat and Chest Health Roney Police Service of Northern Ireland Constable Ronan Kerr, 25 was killed on April 2, 2011 by a car bomb outside his home in Omagh. 4 rounds 200 M run 11 Thrusters 135/95 200 M Run 11 Thrusters 135/95 200 M Run 11Thrusters 135/95 Coach Swagar’s quote of the day: “Mentors […]

April 30, WOD

Posted by Jenn on April 29,2014

Spine Mobility Skills Session 2 sled drags 3×8 Ring Rows Ring Dips Skin the Cats Wod 1 min of Pull ups 1 min rest 1 min of Pull ups 30 sec Rest 1 Min of Pull ups 30 Sec Rest 2 Min of Wall Balls Coach Swagar’s Quote of the day: “It’s the little details that […]

April 29, WOD

Posted by Jenn on April 28,2014

Hamstring Health Skills Session 3×12 Straight arm Pull Down Tea Cup Kettle Bell Lunges AYIY Wod 5 Rounds 5 Strict Pull ups 10 Dead Lifts Coach Swagar’s Quote of the day: “Don’t let what you cannot do interfere with what you can do. ” ― John Wooden

April 28,WOD

Posted by Jenn on April 27,2014

Hip Mobility Strength Session 2 Prowler Pushes Then 3×8 Quater Squat Sumo Squats Strict T2B Wod 4 rounds 2 Rope Climbs 250 M Run 4 Cleans Coach Swagar’s Quote of the day: “Happiness begins where selfishness ends.” ― John Wooden,  

April 27,WOD

Posted by Jenn on April 26,2014

Sunday FUNDAY!

April 26, WOD

Posted by Jenn on April 25,2014

Leg Health Strength Session 5×5 Front Squat with 2 sec pause at the bottom Tempo 4/2/2 Partner Wod 15 min Amrap Teams of Two: Both Partners Working 400m Run Amrap of: 10 Push Press 10 Thrusters 10 Front Rack Lunges Coach Swagar’s Quote of the day: “Discipline yourself and others won’t need to.” ― John Wooden  

April 25, WOD

Posted by Jenn on April 24,2014

Lat Health Skills Session 3x Max Strict Pull Ups 6 Russian Dips 12 GHD Sit Ups Wod 3 Rounds 4 Bar Muscle Ups 8 Power Snatch 250 m Run Coach Swagar’s Quote of the day: “Don’t let yesterday take up too much of today.” ― John Wooden,    

April 24, WOD

Posted by Jenn on April 23,2014

Leg Health Strength Session 3×8 Jump Squats Broad Jumps 250 M Sprint Wod 4 Rounds 12 Pull ups 6 Pistols 3 Strict Hand Stand Push Ups Coach Swagar’s Quote of the day: ” Simple , Basic and true fundamentals elicit mastery.” Jenn Swagar. Coach Bell has worked the fundamentals for a year and now does […]

April 23, WOD

Posted by Jenn on April 22,2014

Hip Health Skills Session Clean Tech 1st Pull 2nd Pull Scarecrow Cleans High Hang Clean Wod Elizabeth 21-15-9 Cleans 135/95 Ring Dips Coach Swagar’s Quote of the day: ” Virtuosity, perform the common uncommonly well.”  This is the mark of true mastery!!!

April 22, WOD

Posted by Jenn on April 21,2014

Shoulder Mobility/ Stability Skills Session 3×10 Side Lunges Glute Med Walk Strict T2B Wod 7 Min Amrap 7 Kettle Bell Swings 7 Single Leg Kettle Bell Dead Lifts 7 Kettle Bell Snatch Coach Swagar’s Quote of the day: “Seek opportunities to show you care. The smallest gestures often make the biggest difference.” ― John Wooden