WOD Friday 3-11-11

Warm Up

50 Double unders

-or-

500m Row

then

2 Rds

15 Jumping jacks

15 Lunges

15 Back Extensions

10 Pullups

10 Med Ball Cleans

Strength

Squat: 3-3-3-3

Score 10-15 Hollow Rocks between sets

What's a Hollow Rock? http://www.youtube.com/watch?v=WxMtbEQFpnw

WOD

15-10-5

Hang Power Clean (#135/95)

Thruster

ouch.

Post Squat 3RM and WOD time

WOD Thursday 3-10-11

Warm Up

Run 400m

Row 300m

25 Double Unders

20 Situps

15 Pushups

10 Pullups

5 Burpees

Strength

Bench Press: 10-10-10-10

WOD

(Prior to beginning WOD warmup DL for 5 minutes)

4 Rds

6 Deadlifts (315/225 or 75% of 1RM, whichever is lower)

12 Ring Dips

40 Double Unders

Post Bench 10RM and WOD Time

WOD Wednesday 3-9-11

Warm Up

500m Row

2 Rds

10 Pullups

15 Pushups

10 Squats

15 Back Extensions

10 Pass throughs

Strength

Press: 3-3-3, then

12-9-6 @70% 3RM w/ 1 minute rest between attempts

WOD

5 Rds

5 Push Jerks (#155/105)

10 KB swings (#53/35)

15 Pullups

20 Box Jumps

(Rx+: Jerk #185/115, swing #70/53, CTB pullups)

Post Press 3RM and Wod time

WOD Tuesday 3-8-11

Warm Up

75 Double Unders

then

Coach led Burgener warmup

Strength

Clean and Jerk: 1-1-1-1-1

WOD

Every minute on the minute for 12 minutes:

- 2 Snatches at 80% 1RM

*Penalty: for every minute less than two snatches were accomplished, do 10 burpees

Post C&J 1Rm and number of penalties

WOD Monday 3-7-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Back Extensions

15 KB Swings (light)

15 Wallball (14/8)

Strength

Deadlift:5-5-5-5-5

Score 10 no-kip KTEs between DL sets

WOD

15-12-9

Squat (70% of 1RM or 225/155, whichever is lower)

HSPU

Post DL 5RM and WOD time