500m Row
400m Run
then
Coach led burgener warmup
WOD
AMRAP12
2 Squat Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jumps (24/18)
Post WOD results
Friday, June 17, 2011
Thursday, June 16, 2011
WOD Thursday 6-16-11
Warm Up
50 Double Unders
40 Jumping Jacks
30 Situps
20 Squats
10 Pass Throughs
5 HSPUs
Strength
Thruster: 2-2-2-2-2-2
WOD
9 Muscles Ups
18 KB Swings (70/53)
6 MUs
12 KBS
3 MUs
6 KBS
MU sub: 2 Pullups/2 Dips
Post Thruster 2RM and WOD time
Wednesday, June 15, 2011
WOD Wednesday 6-15-11
Warm Up
400m Run
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Good Mornings
10 Ring Rows
1 Rope Climb
WOD
"Fight Gone Bad"
3 Rds
Wallball (20/12)
SDHP (75/45)
Box Jump (20/16)
Push Press
Row (calories)
Each exercise is performed for max reps for one minute. After one minute rotate exercises. The clock does not stop between exercises. Rest one minute following the row.
Post FGB reps/score
Tuesday, June 14, 2011
WOD Tuesday 6-14-11
Warm Up
400m Run
2 Rds
10 Inchworms
20 Lunge Steps
10 Good Mornings
15 Situps
10 Pullups
Strength
Deadlift: 3-3-3-3-3
Warm up as needed. Keep all work sets above 80% 1RM
WOD
3 Rds
10 HSPU
20 KTEs
Post DL 3RM and WOD time
Monday, June 13, 2011
WOD Monday 6-13-11
Warm Up
50 Double Unders
2 Rds
10 Pass Throughs
10 Back Extensions
10 Situps
10 Wall Ball
10 KB Swings
WOD1
"Cindy"
AMRAP20
5 Pullups
10 Pushups
15 Squats
If you can complete 20+ rds of Cindy, do the following:
WOD2
AMRAP20
5 CTB Pullups
10 Ring Dips
15 Ovhd Squats (95/65)
Post WOD results
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