Team WOD 3-5-11

Team WOD

In teams of 2

AMRAP20

25 Tire Flips

50m Burpee Broad Jumps, alternating (25m-ish ea partner)

200m Partner Carry (100m ea partner)

WOD Friday 3-4-11

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

15 Pass throughs

15 Ovhd Squats

15 Situps

10 Ring rows

Skill

Pullups: 3 sets of max reps without letting go of the bar

WOD

AMRAP15

Run 400m

HSPUs

Run 400m then perform as many HSPUs as possible. Then run. Repeat until 15 minutes are up.

Post total number of Pullups. Post Rounds completed and number of HSPUs

WOD Thursday 3-3-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovd Squats

10 Pullups

10 Pushups

10 Back Extensions

10 Lunges

Skill

Rope Climb: Spend 15 minutes working on technique/progressions

or

5-5-5-5-5

WOD

Benchmark

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

Perform twice. Rest as needed between attempts.

Post both WOD times

WOD Wednesday 3-2-11

Warm Up

Run 400m

2 Rds

20 Situps

15 Pullups

10 Squats

5 KB swings (light)

Skill

Handstand Hold: Work up to three minutes inverted, against wall, on rings, or freestanding. Then try to walk 20m (cumulative) on hands

WOD

10 Rounds

- Squats (#95/65)

- Pushups

(Rx+ use #135/95 and do ring pushups)

Post WOD time

WOD Tuesday 3-1-11

Warm Up

3 Rds

10 Pass throughs

10 ovhd Squats

10 Back extensions

10 Abmat situps

10 Pullups

10 Pushups

Skill

Pistols: Spend 15 minutes working

or

5 sets of 10

WOD

In 12 minutes:

Run 1 Mile

As many double unders as possible in the remaining time

Post number of double unders completed

WOD Monday 2-28-11

Warm Up

500m Row

2 Rds

15 Pass throughs

15 lunges

10 Pullups

10 Pushups

15 Back

Skill

Box Jumps: 5-5-5-5-5

Stack 45lb plates to find a challenging height for 5 reps of box jumps

WOD

"Filthy 50"

50 Box Jumps (24/20)

50 Jumping pullups

50 KB Swings (33/20)

50 Lunges

50 KTEs

50 Push Press (45/33)

50 Back Extenstions

50 Wallball shots (20/12)

50 Burpees

50 Double Unders

Post 5RM box jump height and WOD time