Friday 7-22-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
10 Good mornings
10 Sit Ups
tehn after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:
Power Clean
2-2-2-2

WOD:
4 rds
1 minute Shoot Throughs
1 minute Pull ups
1 minute Knee Ups (Abs)
Give 15 seconds to transfer from one exercise to the next

Post Power Clean & total number of reps

Thursday 7-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch


WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)


Post WOD time

Wednesday 7-20-11

Warm Up:
400m Run
10 Pass throughs
10 Push Ups
10 Pull Ups
20 Jumping Jacks
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:
DB Bench Press
5-5-5-5

WOD
3rds for time:
75 Double Unders
20 Deadlifts (225/155)
20 Burpees


Post DB Bench Press & WOD time

Tuesday 7-19-11

Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

WOD:
4 rounds for time:
500m Row
25 Box Jumps (24/18)


Post WOD time

Monday 7-18-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/5sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch

Strength:
Back Squat
5-5-5-5

WOD:
AMRAP in 16 minutes
3 Push Press (135/85)
3 Sumo Deadlift Highpull (135/85)
6 Push Press
6 Sumo Deadlift Highpull
9 Push Press
9 Sumo Deadlift Highpull
"
"
"

Post Back Squat and total number of rounds