Team WOD 2-12-11

Team WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2/1.5 pood
22 Box jump, 24/18 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/12 pound ball

In teams of two, alternate exercises between teammates until all work is complete

WOD 2-11-11

Warm up
2 rds
250m Row
15 pass throughs
10 pullups
10 pushups
15 back extensions

Strength
Press: 3-3-3, then 12-9-6 @80% 3rm

Wod
"karabelle"
10 rds for time
3 snatches (135/95)
15 wallball (20/12)

Post press 3rm and WOD time

WOD 2-10-11

Warm Up

Run 400m

Row 500m

15 Squats

15 Back Extensions

15 Pass throughs

15 Situps

Strength

Back Squat: 5-5-5-5-5

WOD

"Elizabeth"

21-15-9

Squat Cleans (135/95)

Ring Dips

Scale to keep WOD under 12 minutes

Post 5RM squat and WOD time

WOD 2-9-11

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

20 Squats

15 Back Extensions

10 Pullups

5 TGUs (20 Lb or less)

WOD 1

Row 500m for time

WOD 2

For max reps/cal:

Row (calories), 20 seconds

Rest, 40 seconds

HSPU, 20 seconds

Rest, 40 Seconds

Pullups, 20 seconds

Rest, 40 seconds

Burpees, 20 seconds

Rest, 40 seconds

KTEs, 20 seconds

Rest, 40 seconds

5 Rounds

(Rx+, CTB Pullups)

Post time for 500m Row and lowest score for each exercise

WOD 2-8-11

Warm Up

400m Run

2 Rds of

20 Jumping Jacks

15 Squats

10 Pullups

5 Burpees

Strength

Squat Clean and Jerk: 3-2-1-1-1-1

WOD

"Bear Complex"

7 Reps of the following scheme

Power Clean (touch and go on ground)

Front Squat

Push Press

Back Squat

Push Press

Once you begin a round you can rest with the bar in any position--expect on the ground.

5 Rounds of 7 Reps. Rest as needed between rounds.

Begin with approximate 50% of your 1RM Jerk and increase weight each round. Post 1RM C&J and weights for all rounds of the "Bear Complex"

WOD 2-7-11

Warm Up

500m Row

2 rds

10 Pass throughs

10 Ovhd Squats

10 Back Extension

10 Pushups

Strength

Weighted Pullups: 5-5-5-5-5

Spend 5 minutes warming up for WOD deadlifts

WOD

AMRAP12

3-DL (80% of 1RM)

6-KB Swings (70/53)

9-Box Jumps (24/18)

Post pullups weight and WOD rounds completed