"the 150"
150 Wall Balls (20/12)
150 Pushups
150 KB SWing (53/35)
150 Pullups
1500m Row
One partner works at a time. Complete 150 reps before moving on to next movement.
Saturday, April 2, 2011
Friday, April 1, 2011
WOD Friday 4-1-11
Warm Up
50 Double Unders
2 rds
10 Pass Throughs
10 Ovhd Squats
10 Box Jumps
10 Pullups
10 Situps
WOD
21-15-9
Squat (#185/135)
Burpees
Push Press (2x #35/20 DBs or KBs)
Post WOD time
Thursday, March 31, 2011
WOD Thursday 3-31-11
Warm Up
Run 400m
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Shoot Throughs
10 Pullups
10 Power Cleans (#45/33)
10 Situps
A.
50 Power Cleans (#135/95)
50 Wall Ball (20/12)
50 Box Jumps (24/18)
Scale to complete in under 12 minutes
B.
3x Attemps at max consecutive KTEs. Rest as needed between attempts
Post times for A, # of KTEs for B
Wednesday, March 30, 2011
WOD Wednesday 3-30-11
Warm Up
750m Row
25 Back Extensions
20 Good Mornings
15 Pullups
10 Wall Ball shots
Strength
Deadlift: 5-5-5-5-5
Begin at 80% of 1RM then increase each set. None of the five sets are "warm up" sets
Skill
Choose one of the following, do 3x10-15 not for time
a. Pullups
b. Ring Dips
then
Choose one of the following, do 3x10-20 not for time
a. GHD situps
b. KTEs
Post DL 5RM
Tuesday, March 29, 2011
WOD Tuesday 3-29-11
Warm Up
50 Double Unders
2 Rds
10 Pushups
10 Med Ball Cleans
10 Ring Rows
10 Box Jumps
20 Jumping Jacks
WOD
3 Rds for time
Row 500m
10 Squat Clean and Jerks (#135/85)
10 Pullups
Post WOD time
Monday, March 28, 2011
WOD Monday 3-28-11
Warm Up
2 Rds
15 Pass Throughs
10 Ovhd Squats
10 Pullups
10 Shoot Throughs
-then-
Coach led Burgener warm up
Strength
Snatch: 1-1-1-1-1-1-1
Don't not use any of the seven sets to "warm up." Use all seven sets as an attempt to establish a new 1RM
WOD
AMRAP5
250M Row
10 Burpees
Post Snatch 1RM and rds completed of WOD
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