Team WOD Saturday 3-26-11

Team WOD

As many reps as possible:

10 minutes of clean and jerks (#135/95)

8 minutes of pullups

6 minutes of wallball

4 minutes of shoot throughs

2 minutes of squats

There is no rest between movements. Alternate with your partner as many times as needed. Post number of reps.

WOD Friday 3-25-11

Warm Up

3 Rds

20 Double Unders

10 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Back Extensions

WOD

3 Rds for time

400m Run

21 Burpees

15 Thrusters (#95/65)

9 KTE--no kip

Post WOD time

WOD Thursday 3-24-11

Warm Up

400m Run

2 Rds

15 Pass Throughs

15 KB Swings

15 Box Jumps

15 Back Extensions

15 Situps

Strength

Jerk: 2-2-2-2-2-2

Begin @ 85% 1RM and increase weight every set

WOD

3 Rds

10 Strict Pullups

10 Wall Ball (20/12)

Post Jerk weight for each set and WOD time

WOD Wednesday 3-23-11

Warm Up

3 Rds

50 Rope Jumps (singles)

10 Pass Throughs

10 Good Mornings (PVC)

10 Ovhd Squats (PVC)

10 Pullups

10 Pushups

10 Situps

WOD

Row 1000m

20 HSPU

30 Deadlifts (#185/135)

40 KB Swings (#70/53)

50 Box Jumps (24/18)

100 Double Unders

Post WOD time

WOD Tuesday 3-22-11

Warm Up

3 Rds

10 Box Jumps

10 Pullups

10 Ovhd Squats

10 Back Extensions

10 Pushups

10 Situps

WOD

Squat: 3-3-3-3-3

On each of the five sets, bring it! Attempt to set a new 3RM PR.

Skill

3 Rds not for time

25 Back Extensions

30 Abmat Situps

Post load for each Squat set (i.e. 125-135-135-140(PR)-140)

WOD Monday 3-21-11

Warm Up

500m Row

2 Rds

15 Jumping Jacks

15 Lunges

15 Ring Rows

15 Situps

15 Back Extensions

WOD

Use a few minutes to warmup heavy power cleans

10 Power Cleans (185/115 or 70% of 1RM, whichever is lower)

5 Rds of Cindy

8 Power Cleans

4 Rds of Cindy

6 Power Cleans

3 Rds of Cindy

4 Power Cleans

2 Rds of Cindy

2 Power Cleans

1 Rds of Cindy

"Cindy" = 5 Pullups, 10 Pushups, 15 Squats

Post WOD time