TEAM WOD Saturday 1-16-10

Warm-UP
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

TEAM WOD

In teams of 3 or 4:
21-15-9 reps of:
Burpees
Overhead Lunges – 35/25/15lb
Wall Ball – 20/14lb
Box Jump (or Box Step)

Coaches notes: Set up 4 stations, one in each corner. One person from each team starts at each station. When everyone from your team is done their reps, rotate to the next station. Beginners do 15-12-9 reps.

Cool Down
Coach led cooldown and stretch!

WOD Friday 1-15-10

CFWU x3

WOD
AMRAP in 20 minutes

15 Power Cleans (95/65)

15 Push Ups

Stretch / Foam Roll

WOD Thursday 1-14-10

Coach led Warmup

-then-

Deadlift
1-1-1-1-1

WOD

15 Rounds for calories:

30s Row
30s rest


Foam roll and STRETCH!

WOD Wednesday 1-13-10

Coach led warmup

-then-

Strength WOD

Thrusters

3-2-1-1-1

-then-

15-12-9 reps for time:

Wallballs (20/14lbs)
Ring Dips
Kettlebell Swings (53/35 lbs)
Burpees

Cooldown and foam roll

WOD Tuesday 1-12-10

Warm-UP
3rds
20 Jumping Jacks
15 Pushups
10 Pullups
Samson Stretch

Strength WOD

Back Squat 5-5-5

WOD
Row 5k for time

Coach led cooldown and stretch

WOD Monday 1-11-10

Coach led Warm-up

WOD
"Fight Gone Bad"
Max reps for 1 minute for each movement:
WallBall M:20 F:14
SDHP M:75 F:55
Box Jump
Push Press M:75 F:55
Row (calories)
1min rest
3RDS
Post total reps and calories .

Cash out:

Coach led cooldown and stretch.