Friday October 5

Warm Up

50 Wall Ball Sit apps against the wall
Sit on heels with toes curled under for 1 min
Place the tennis ball in the side of the hip / outer side of butt and lay on your side on it hard
2 min per side


Skill:

Use tennis ball on shoulder blade and in between shoulder blades ( all upper back )
5 min


WOD

"Fireabreather Regional WOd 5"

"Brian Buster"

3 Rounds of 90 Double Unders
Then as many shoulder to overhead as possible in the same time as it took you to perform 90 double unders

Mod I fixation is 270 singles

Score is total time minus total number of shoulder to overhead in secs

Thursday October 4

Warm Up

10 Pass Throughs
Row 500 m Row
2 min one leg sit nd reach stretch (reach just as far with both arms) ( 2 min each side)

Skill

300 Jump Ropes or 100 Double Unders
Stretch out calfs


WOD

3 Rounds

500 m Row
21 kettle bell swings
 5 hand stand push ups

Wednesday October 3

Warm Up

3 Rounds

5 Burpees
1 Length Bear Crawl
20 Squats

Skill:

2 x Max timed plank hold

WOD:

"FireBreather 2012 Regional WOD # 3

"Grateful"

3Rounds of

400 m Run / 500  m Row
30 Burpees
15 Snatch (135/95) James don't be silly!

Tuesday October 2

Warm Up

50 Overhead Squats with PVC
50 Push Ups
5 min of Double Double Unders every time you miss 3 Burpees Do this is a group together

Skill:

Timed 3 minute horizontal split hold, go further and further as able
Timed 2 minute front split one leg forward
Timed 2 minute front split with the other leg

WOD:

"Fire Breather Regional Workout 2012 # 2"

"CINDY with a Twist"

20 min AMRAPof

10 Pull Ups
15 Push Ups
20 Squats

Post scores to comments

Monday October 1

Warm Up

3 Rounds
2 Lengths of Bear Crawl
2 Lengths of Crab Walk
2 Length of side step over barb wire fence and then duck under barb wire fence


Skill

Shoulder Flexability

PVC Pass Throughs

Bent over bar torques

Bully stretch

Arms pushed up and in by part Eric


WOD

"FireBreather Refional WOD 1"

Nasty Girls With a Twist

3 Rounds for Time

15 Front Squats (135/95)

7 Muscle Ups

10 Hang Cleans