Team WOD 1-29-11

Warm Up

3 Rds of

10 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Situps

10 of your weakest gymnastic movement

WOD

"Bull"

Complete in teams of two

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Partners may work at the same time, but cannot move on to the next exercise until completing all reps of the current exercise

Rx+, complete WOD solo

WOD Friday 1-28-11

Warm Up

Run 400m

2 Rds

10 Pass Throughs

10 Overhead Squats (PVC)

10 Pullups

10 Abmat Situps

Strength

Clean and Jerk: 2-2-2-2-2

WOD

"Dirty Thirty"

30 Cal Row

30 Power Snatch (75/45)

30 Overhead Squat (75/45)

30 GHD Situps

30 SDHP (75/45)

30 Ring Dips

30 Hang Squat Cleans (75/45)

30 Box Jumps (24/18)

30 Good Mornings (75/45)

30 Burpees

Post C-n-J 2RM and WOD time

WOD Thursday 1-27-11

Warm Up

500m Row

2 Rds

15 Good Mornings

15 Situps

15 Pullups

15 Back Extenstions

15 Lunge steps

Strength

Sumo Deadlift: 5-5-5-5-5

score 10 GHD situps between each set

WOD

(*note, change to number of rounds) 3 Rounds for time

15 Thrusters (95/65)

25 Pushups

Rx+ 5 rounds of the above

Post SDL 5RM and WOD time

WOD Wednesday 1-26-11

Warm Up

2 Rds:

10 Pass Throughs

10 Pullups

10 Squats

10 Back Extension

then

Coach Led Burgener Warmup

Strength

Hang Squat Snatch: 3-3-2-2-1-1

WOD

300 Double Unders

Starting with, and every minute on the minute thereafter, perform 5 Power Snatches (95/65) (use whatever is left of the minute to do as many double unders as possible until reaching 300 double unders). Scale to keep WOD to 15 minutes

Rx+: AMRAP20: 30 Double unders, 1 Snatch (@90% of Snatch 1RM)

Post Hang Squat Snatch 1RM and WOD time

WOD Tuesday 1-25-11

Warm Up

50 Jumping Jacks

50 Double Unders

2 Rds of

10 Ovhd Squats (PVC)

10 Good Mornings (PVC)

10 Pushups

10 Back Extensions

Strength

Squat: 3-5 sets of 3

WOD

3 Rds for time

800m Run

30 Situps

20 Pullups

10 Ring Dips

Rx+ sub 10 muscle ups for 20 pullups/10 ring dips

Post Squat 3Rm and WOD time

WOD Monday 1-24-11

Warm Up

Row 500m

then 2 rds of

15 Pass throughs

15 Pullups

15 Good Mornings (PVC or Barbell)

15 Lunges

Strength

Press: Use 10 minutes to find 1RM

WOD

"Grace"

30 Clean and Jerks for time, #135, 95 (Power, Muscle, or Squat clean)

Scale to keep WOD under 5 minutes

-Rest 10 minutes, then:

10-8-6-4-2

Pistols (each leg)

HSPUs

KB Swings (#70/53)

Scale to keep WOD under 10 minutes

Post press 1RM and both WOD times