TEAM WOD Saturday 3-13-10

Warm-up
run 400m
row 500 m

TEAM WOD

10 Burpees
50 Squats
200m Sprint

10 Burpees
40 Push Ups
200m Sprint

10 Burpees
30 Sit Ups
200m Sprint

10 Burpees
20 Swings
200m Sprint

10 Burpees
10 Pull Ups
200m Sprint

Fun. If you can pair up with someone, do this as a team WOD. One person does 10 burpees then the other person goes. Then, each person does 10 reps of each movement, alternating back and forth until the movement is done. Run the 200m as a team and come back in to start with burpees again in the 10/10 fashion, then move into the next movement.

Each person must do 50/40/30/20/10, you are just going to alternate in sets of 10 until you hit your numbers. One person will be at rest the entire time the other person is going and cannot start the next exercise until their partner is done with all their reps. Time stops on the last person to finish the run, so be a team and bring it home together!

WOD Friday 3-12-10

Warm-up
3xCFWU

Strength
Overhead Squat 3-3-3-3-3


WOD
7 rounds for time:
10 Med ball cleans (20 / 14)
10 Burpees

WOD Thursday 3-11-10

Warm-Up
CFWUx3


WOD
San Diego / Arizona Sectional WOD
3 rounds for time:
15 Deadlifts (225 / 185)
21 Kettlebell Swings (70 / 55)
Run 400 meters

WOD Wednesday 3-10-10

Warm-Up

800m run
Burgener Warmup

WOD

10 Clean and Jerks (155 / 105)
20 Burpees (1 ft. bar touch overhead)
8 Clean and Jerks (155 / 105)
20 Toes to bar
6 Clean and Jerks (155 / 105)
20 Box Jumps (24 / 18)
4 Clean and Jerks (155 / 105)
20 Chest to bar pull-ups
2 Clean and Jerks (155 / 105)
20 Wall balls
CLEAN equals FULL CLEAN equals SQUAT CLEAN.

Warm-UP

row 250m x3

Strength
Shoulder Press 2-2-2-2-2

WOD
3 rounds for time:
30 GHD sit-ups
15 Handstand Push-ups
30 Double-unders

WOD Monday 3-8-10

Warm-Up

CFWUx3


WOD

Midwestern Sectional WOD #1
"Air Force" WOD

For time:
20 Thrusters (95 / 65)
20 Sumo-Deadlift High-Pulls (95 / 65)
20 Push Jerks (95 / 65)
20 Overhead Squats (95 / 65)
20 Front Squats (95 / 65)

At the beginning of every minute, you must complete 4 burpees If you are in the middle of a rep at the end of a minute, you may complete your rep and then perform the 4 burpees. If you finish with all 20 reps of one exercise in less than the minute allotted with time remaining, you may begin the next exercise in the series.