TEAM WOD Saturday 1-30-10

Warm-up

50 Double-Unders

3 Rounds of 15 Each

GHD Sit-ups

Back Ext.

Burpees

500m Row

Team WOD:

2-person team concept perform the following for 3 rounds....

800m Run

50 Wall-Ball Shots #14/#20

50 Pull-ups

50 Burpees

*The run is performed together.

*1 person works at a time during the movements.

*Each partner performs 50 reps. for a total of 100.

*All reps. must be completed before moving to the next movement.

WOD Friday 1-29-10

Burgener Warmup

Strength
Thruster 1-1-1-1-1-1-1

WOD
100 Pull-ups for time

WOD Thursday 1-28-10

CFWUx3

WOD
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD Wednesday 1-27-10

Burgener Warmup

Strength
Power Clean 3-3-3-3-3


WOD

3 rounds for time:
Walking lunge, 50 meters
25 Box Jumps(24/18)
Run 250 meters

WOD Tuesday 1-26-10

Warm-Up

CFWU x 3


WOD

Seven Rounds for Time:

10 sumo deadlift high pulls
10 ring dips

Stretch/ Foam roll

WOD Monday 1-25-10

WARM-UP
3rds
100 Jump Ropes
10 OHS
10Back Ext
10 Ring Push-ups

Strength
Back Squat 3-3-3-3

WOD

5 Front squats (185 / 115)
20 Pull-ups
10 Burpees
10 Front Squats (185 / 115)
20 Pull-ups
10 Burpees
15 Front Squats (185 / 115)
20 Pull-ups
10 Burpees
20 Front Squats (185 / 115)

*We will be enforcing the NO RACKS rule today. You must power clean your first rep off of the floor and then proceed with your front squats.