Thursday 2/21/13

Nicknamed the “Badass 3″, these athletes (including Shaun & David from CFF!) completed every team workout as Rxd doing double the amount of work as every other team of 6!  Oh, and did I mention they beat 2 teams?

Strength
Spend 15 min. working through this set.
5-5-5-5-5
Deadlift

*You may take this session however you’d like but whatever you do, the focus is building strength so…GO HEAVY (unless of course form forbids it, take care of your backs!).

WOD

Complete the following for time:
100 Double-unders
75 Sit-ups
25 Toes-2-bar
75 Sit-ups
100 Double unders
*Every minute, on the minute complete one somersault.  No mats for the somersaults, it’s only one y’all!

http://www.ncte.ie/pepp/Images/FRoll1.jpg

Leotard optional

Basics
200 Single-unders
30 Sit-ups
25 Knees to belly
30 Sit-ups
200 Single-unders

Teens (MetCon)
Skill: Wall Balls
Buy-in: 30 Wall balls
WOD:
5 Rounds of;
3 rotation pike walk (on a 45# plate) or 1 wall climb
10 alternating superman/ hollow (5 of each)
5 hurdle jumps (15-30″)
Skill: Pistols
Study Session: Review Feb SAT #4

Read the following SAT test question and then click on a button to select your answer.

The c cars in a car service use a total of g gallons of gasoline per week. If each of the cars uses the same amount of gasoline, then, at this rate, which of the following represents the number of gallons used by 5 of the cars in 2 weeks?

(A) ten times c times g
(B) (2 times g) over (5 times c)
(C) (5 times g) over (2 times c)
(D) g over (10 times c)
(E) (10 times g) over c

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Thursday 2/21/13

Nicknamed the “Badass 3″, these athletes (including Shaun & David from CFF!) completed every team workout as Rxd doing double the amount of work as every other team of 6!  Oh, and did I mention they beat 2 teams?

Strength
Spend 15 min. working through this set.
5-5-5-5-5
Deadlift

*You may take this session however you’d like but whatever you do, the focus is building strength so…GO HEAVY (unless of course form forbids it, take care of your backs!).

WOD

Complete the following for time:
100 Double-unders
75 Sit-ups
25 Toes-2-bar
75 Sit-ups
100 Double unders
*Every minute, on the minute complete one somersault.  No mats for the somersaults, it’s only one y’all!

http://www.ncte.ie/pepp/Images/FRoll1.jpg

Leotard optional

Basics
200 Single-unders
30 Sit-ups
25 Knees to belly
30 Sit-ups
200 Single-unders

Teens (MetCon)
Skill: Wall Balls
Buy-in: 30 Wall balls
WOD:
5 Rounds of;
3 rotation pike walk (on a 45# plate) or 1 wall climb
10 alternating superman/ hollow (5 of each)
5 hurdle jumps (15-30″)
Skill: Pistols
Study Session: Review Feb SAT #4

Read the following SAT test question and then click on a button to select your answer.

The c cars in a car service use a total of g gallons of gasoline per week. If each of the cars uses the same amount of gasoline, then, at this rate, which of the following represents the number of gallons used by 5 of the cars in 2 weeks?

(A) ten times c times g
(B) (2 times g) over (5 times c)
(C) (5 times g) over (2 times c)
(D) g over (10 times c)
(E) (10 times g) over c

Written by:

Leave a Reply

Your email address will not be published.

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