TEAM WOD Saturday 5-7-2011

Warm-up Coach Led

TEAM WOD
100 thrusters for time @ 50% body weight  with 5 pullups EMOM .
Post times and loads .

CLCF Closed for Mother's Day

The box will be closed Sunday in observance of Mother's Day.
Normal schedule will resume Monday morning.

WOD Friday 5-6-11

Warm Up

400m Run or 50 2xUnders

2 Rds

10 Pushups

10 Pullups

10 Box Jumps

10 Back Extensions

10 Situps

WOD

3 Rounds for time:

20 KB Swings (53/35)

25 Wall Ball shots (20/12)

30 Cal Row

After WOD, complete 50 Hollow rocks

Post WOD time

WOD Thursday 5-5-11

Warm Up

3 Rds

10 Jumping jacks

10 Pass Throughs

10 Inchworms

10 Squats

10 Ring rows

Strength

Press: 3-3-3-3-3. Begin @ 80% on 1RM and add weight each set

WOD

50 Situps

25 Double Unders

40 Situps

25 DUs

30 Situps

25 DUs

20 Situps

25 DUs

10 Situps

25 DUs

Post Press 3RM and WOD time

WOD Wednesday 5-04-11

Warm Up

50 Double Unders

40 Jumping jacks

30 Back Extensions

20 Pass Throughs

10 Pullups

then,

Coach led Burgener warmup

WOD

15-12-9-6-3

Power Snatch (#95/65)

Overhead Squat

Post WOD time

WOD Tuesday 5-3-11

Warm Up

Run 400m

20 Back Extensions

15 Pass Throughs

15 Overhead Squats

15 Pullups

20 Situps

Run 400m

WOD

AMRAP20

5 Tire Flips

10 Box Jumps (24/18)

15 Pushups (hand release)

Post WOD time

WOD Monday 5-2-11

Warm Up

Row 500m

2 Rds

10 Situps

10 Box Jumps

10 Pullups

10 Pushups

5 Inchworms

Strength

Front Squat: 3-3-3-3-3 Do not use any of the sets as warm up

WOD

EMOM10

5 Shoot Throughs

5 CTB Pullups

Focus on speed of movement

Post 3RM and any WOD rounds missed