WOD Friday 6-10-11

Warm Up

500m Row

2 Rds

15 Jumping jacks

15 Box Jumps

15 Back Extensions

15 Pullups

15 Double Unders

Strength

Press: 3-3-3-3-3

Keep all sets above 85% of 1RM

WOD

Within 30 seconds of completing the last set of Press, begin the following:

AMRAP8

10 Front Squats (use 5th set 3RM press weight)

50 Pushups

Post Press 3RM and WOD results

WOD Thursday 6-9-11

Warm Up

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Good Mornings

15 Pushups

15 Lunge steps

Strength

Squat: 3-3-3-3-3

Keep all sets above 80% 1RM

WOD

7 Rounds

10 Wallballs (20/12)

10 Pullups

POst Squat 3RM and WOD time

WOD 6-8-11

Warm Up

50 Double Unders

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Pullups

10 Pushups

20 Situps

WOD

"Moore"

AMRAP20

1 Rope Climb

Run 400m

HSPU, as many reps as possible

Post Rounds and HSPUs

WOD Tuesday 6-7-11

Warm Up

500m Row

2 Rds

10 Jumping Jacks

10 Pushups

10 KB Swings

20 Situps

WOD

In 5 minutes

400m Run

30 Box Jumps

As many Power Clean & Jerks (@65% Jerk 1RM) as possible in remaining time

Rest one minute

Complete as many rounds as required until reaching 50 Power Clean and Jerks

Post WOD time

WOD Monday 6-6-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extentions

10 Pullups

10 Dips

2 HSPUs

1 Rope Climb

WOD

"Air Force WOD"

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Presses (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

Beginning with, and every minute on the minute thereafter, perform 4 burpees. If you have begun a movement when the minute expires, you may complete that repetition, then begin the burpees.

Post WOD time