Complete the following in teams of 2
Row 3000m
200 KB Swings (53/35)
200 Box Jumps (24/18)
One partner rests while the other works
Saturday, January 22, 2011
Friday, January 21, 2011
WOD Friday 1-21-11
Warm Up
50 Double unders
then 3 rds of
10 Squats
10 Back Extentions
10 Situps
10 Pushups
Strength
Hang Power Clean: 15 minutes to work up to a heavy set of 10
WOD
4 Rds for time
400m Run
12 Front Squats (95/65)
12 Wallballs
12 SDHP (95/65)
Rx+ run with 50lb sandbag and use #115/#75
Post HPC 10RM and WOD time
Thursday, January 20, 2011
WOD Thursday 1-20-11
Warm Up
500m Row
then 2 rds
10 Ovhd Squats (PVC)
10 Good Mornings (PVC)
10 Back Extentions
10 Pullups
10 Pushups
Strength
Deadlift: 3 to 5 rounds of 5 reps
Score 10 GHD situps between sets
WOD
"DT"
5 Rds for time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Press (155/105)
Scale to keep WOD under 15 minutes. Do not scale up.
Post DL 5RM and WOD time
Wednesday, January 19, 2011
WOD Wednesday 1-19-11
Warm Up
500m Row
then
Coach led Burgener Warmup
Strength
Snatch: 1 snatch every 2 minutes for 20 minutes
Start moderately light, work up to 1RM
WOD
2 Rounds for max reps
- In 2 minutes: Row 250m, then as many HSPU as possible in remaining time
- Rest 2 minutes
- In 2 minutes: Row 250m, then as many ring dips as possible in remaining time
- Rest 2 Minutes
- In 2 minutes: Row 250m, then as many Push ups as possible in remaining time
- Rest 2 minutes
(i.e. total workout is 24 minutes, where 12 minutes are row/combo, 12 minutes are rest)
Post Snatch 1Rm and number of reps to comments
Tuesday, January 18, 2011
WOD Tuesday 1-18-11
Warm Up
3 Rds
10 Pass Throughs
10 Ring Rows
10 Abmat situps
10 Back Extenstions
10 Lunges
Strength
Push Press: 3 to 5 sets of 5
- Between each set perform 10 pistols
WOD
5 rounds for total reps of:
Thrusters (135/95), 15 seconds
-rest 45 seconds
CTB Pullups, 15 seconds
-rest 45 seconds
KB Swings (70/53), 15 seconds
-rest 45 seconds
Box Jumps (28'/22'), 15 seconds
-rest 45 seconds
(Rx+ wear weight vest)
Post Push Press 5RM and total reps of WOD
Monday, January 17, 2011
WOD Monday 1-17-11
Warm Up
50 Double Unders
3 Rds of
10 Pass throughs
10 Box Jumps
10 Back Extenstions
10 Situps
Strength
Front Squat: 3x3
Between each set, score 10 Parrallette shoot throughs
WOD
AMRAP5
4 Power Snatch (115/75)
5 Burpees
Rest exactly 10 minutes, then
3 Rounds for time
250m Row
15 KTEs
Post Front Squat weight, and both WOD results
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