Team WOD Saturday 6-26-10

South Central Regionals
Affiliate event 2  -
The 100’s - Affiliate


Teams of 4 (teams of three- 75 reps, teams of two- 50 reps)
 ONLY 1 team member can work at a time

100 Thrusters(115/75lbs)
100 Push Ups
100 Hang Power Clean(115/75lbs)
100 Ring dips
100 Overhead Squats(115/75lbs)

WOD Friday 6-25-10

Warm Up
CFWU 3x

Skill:
Med ball cleans
-or-
Strength:
Thrusters
5-5-3-3-2-1-1

WOD
7 rounds
15 Deadlift #185/95
10 burpees
20 air squats

WOD Thursday 6-24-10

Warmup:
3 rounds
10 Inchworms
10 pass throughs
15 jumping jacks
5 burpee pull ups

Strength:
Press

7-7-5-5-3-3

WOD:
3 Rounds for time:

10 #135/95 OH squats*
50 double unders (3 to 1 regular skips)

*scale to ability

WOD Wednesday 6-23-10

Warm-up
3x CFWU

WOD
3 rounds

25 back extensions
25 GHD sit ups
200m sprint

Spend the rest of the day on Active Recovery, Active Isolated Streching and  Mobility / Flexibility / Soft tissue work

WOD Tuesday 6-22-10

Warm up
CFWU
3x

Skill: Double unders
10 mins or 200 which ever comes first


WOD:
5 Rounds of:

10 SumoDeadlift High Pull #135/95
15 box jumps 24/20''
30 ab-mat sit ups

WOD Monday 6-21-10

Warm Up:
3x
10 Pullups
10 sit ups
10 squats
10 push ups

Strength:
Low Bar Back Squats
5-5-5-5-5

WOD:

30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (1.5/1 pood)
30 Overhead Squats (95/65lbs)
30 Burpees