Friday 2010 02 05

Skill:

• Wall Ball Shots: 5 – 5 – 5 – 5 – 5
• Practice the FROM, with partner. Alternate every set till all 5 sets are done.

WOD:

• 600 m Ranger Buddy Run
• 60 WBS (20#/14#)
• 400 m Ranger Buddy Run
• 40 WBS
• 200 m Run Ranger Buddy Run
• 20 WBS

 You will be placed in teams of 2 by the COACHES. Once put in teams, you will practice the WBSs together during the skill. Then during the WOD you will do as follows:

3….2….1…GO…Both athletes will run together, but only one carryies the Ball (however you want or can), for 300 m. Then exchange the ball and again running together, BOTH run another 300 m, this will be the 600 m Ranger Buddy Run. After you both finish the 600 m RBR TOGETHER, you will each do 60 WBS, (YES, EACH ATHLETE WILL DO 60), but never allowing the ball to rest for more than 3 seconds, you must alternate as soon as you get tired, then your buddy continues on his count until both do their 60 reps. AGAIN YOU ONLY DO 60 REPS EACH. This will complete first round. Then go onto the 400 m run, and do 40 WBS, and then 200 m and 20 WBS. CALL TIME!!

Penalty for resting more than 3 seconds will be 1 – 8 count push up. Penalties to be completed after the WOD.

Here, so you can get motivated while you run. You will not get as tired…..

http://www.youtube.com/watch?v=Skgbs2r_iLE

http://www.youtube.com/watch?v=upw7zz0UiqE

http://www.youtube.com/watch?v=bMBnANkd9rc

TEAMWORK:

Team work is unique, yet not seen much. Team work is working together as a team to accomplish a task. In a team each individual must contribute equally to the over all mission, task, or objective. The strengths are utilized for the benefits of the team, and the weakness are compensated by the other’s strengths. In Team the Letter “I” does not appear, meaning YOU do not do the work alone, nor do I. With you my Team of Coaches, I wouldn’t be able to function efficiently. With out YOU the athletes, we wouldn’t be able to coach. With out the coaches, you couldn’t improve on your fitness to this levels. So WE are a Team. We are a family. And we must support each other. During a WOD or during personal hardship. The less we focus on ourselves, the more you will see the weaknesses of others and ovelap them, bring forth the TEAM and Family.

We must help each other during the Warm ups, skills, getting equipment, or putting it back. Cleaning our BOX, or fixing it up. You need at home, asks your team, ask your family, we will be there. Our neighbor or community is in need then lend out a helping hand. Use your strengths, your knowledge, to help others, and not for a reward, but because we are a Team a Family.

Suffer together, adn laugh together, enjoy it togethe and feel the pain together. This WOD will test your TEAMWORK, and your selfless service.

Are you a Team Player or are you an “I”ndividual?