WOD 1

Even though I'm still having issues uploading the video I thought I would still do a posting for it. Your Kickoff workout is in honor of Lt. Michael McGreevy . This workout is the following:

3 rounds for time:
800m Run
50 Back Ext
50 Situps (all the way up)

Please post your time in the comments section. Good Luck!

WOD 2

There is no video for this WOD because all the movements were reviewed in other videos. Well except for "dips". This can be done on almost any raised, flat surface. If you have questions about this WOD Please let me know I will be happy to help!

WOD #2:
1x for time:
50 lunges
400m Run
50 push ups
400m Run
50 dips
400m Run
50 Squats
400m Run

WOD 3

WOD #3:
4 Rounds for time:
10 Thrusters
10 Burpees

Dynamic Warm Up

Video to Come

In the video above Melisa demonstrates part of the dynamic warm-up that should be performed during every warm-up. This is composed of:
2x
10 Squats
10 Push Ups
10 Rotations

Squats: For more information on how to do a squat please see blog posting titled "Proper Squat Format".

Push-Ups: make sure chest touches ground and body is in a straight line. Go to knees if unable to get chest to ground during push-ups.

Rotations: Slight bend in the hips, feet under hips and arms out in front. Pivot one leg turning shoulders to side (if you pivot your left leg, body turns towards right and vice versa). Have a brief pause in the center before rotating to other side. Side - Center-Side = 1 rotation



Dynamic Warm-Up Continue:
First set up 2 cones roughly 10yds apart. This will be the distance you need to travel; down and back total 20yds per movement. In the video Melisa doesn't travel a large distance; just enough to demonstrate the movements.

High Knees: pull your knees up to your chest as many times as you can between the 2 cones as you move forward. Arms should move in opposites. If your right knee is up your left arm is in front.

Butt Kicks: bring your heel to rear as many times as you can between the 2 cones. Arms move in opposites.

Punter Kicks: Opposite hand opposite foot. Kick one leg out in front and touch your toe (the best you can) with the opposite hand. If I kick my left leg out, my right hand touches my left toe.
Lunge Rotation: take a big step with the front leg keeping that knee over the ankle. Lower the back kneed to the ground (as if "kissing" the ground). When in lunge, rotate torso over leg that is in front. If you lunged out with your left leg, rotate your shoulders to the left.

For any more questions please contact me and I'll be happy to explain.

Proper Squat Format

Please use these techniques when performing the squat.

Thanks to my model Melisa!