WOD Friday 5-13-11

Warm Up

Coach led

Strength
Squat Clean-Push Press-Push Jerk-Split Jerk sequence: 1-1-1-1-1

WOD
21-15-9
Box Jump (24/18)
Power Snatch (75/45)
CTB Pullups

Post SC-PP-PJ-SJ 1RM, and WOD time

WOD Thursday 5-12-11

Warm Up

500m Row

2 Rds

10 Back Extensions

10 Box Jumps

10 Pullups

20 Lunge steps

Strength

Deadlift: 5-5-5-5-5

Keep all five sets above 75% 1RM

WOD

EMOM10

7 Toes to Bar

3 Muscle Ups

Post Deadlift 5RM and any WOD rounds missed and/or scaling

WOD Wednesday 5-11-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Back Extensions

15 Pushups

WOD

3 Rds for time

400m Run

30 Ovhd Squats (#75/45)

21 Pullups

Post WOD time

WOD Tuesday 5-10-11

Warm Up

50 Double Unders

3 Rds

10 Pass Throughs

10 Inchworms

10 Ovhd Squats

10 Ring Rows

20 Situps

WOD

AMRAP8

5 Jerks (70% of 1RM)

10 Burpees

Post WOD results

WOD Monday 5-9-11

Warm Up

3 Rds

250m Row

10 Ovhd Squats

10 Back Extensions

10 Pushups

10 CTB Pullups

10 Box Jumps

WOD

AMRAP10

3 Squat Cleans (135/95)

3 Ring Dips

6 Squat Cleans

6 Ring Dips

9 Squat Cleans

9 Ring Dips

....continue adding 3 reps until 10 minutes expires

Post number of reps completed