I have obviously been a little under the weather so I need to play catch up on the blog page.    Workouts this week:

Monday:    After a light warmup on the field with some running drills, we worked on kettlebell snatch and the one arm clean and jerk.    Danny  from Fox 8 came out to get some video coverage on the group so I thought a team workout would work better.   Accomplish as much of this as possible in a 20 minute time limit.  It was a grueling 20 minutes that destroyed our core.  The top team made it to the bottom 8 round but nobody completed the full workout. 

50 m Row   1 abmat situp 1 abmat back ext 1 Knee to elbow
100 m Row  2  abmat Situps   2 abmat Back ext   2 Knees to elbows
150 m       4su   4be   4kte
200m   8 su  8be    8 kte
250  16su  16 be  16kte
300   32   32   32
250  16    16   16
200  8     8     8
150  4    4     4
100   2   2    2  
50     1   1    1 

Lakeysha won my "heart" award that day.   4 reps into her 32 round, she looked at me and said that she couldnt finish.  Slowly but surely, we knocked out sets of 4  until we knocked that 32 down and completed the toughest round!  Great job Lakeysha! 

Tuesday:  After our warm-up on Tuesday, we hit the paralletes for some dip and push up work.  Here was the wod:

Run 400M   50 parallete dips
Run 400M   50 parallete push ups
Run 400M   25 Jumping ring dips
Run 400 M   25 Parallete Push Ups

Definately an arm destoryer!