Friday 8-5-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Overhead Squats
10 Good mornings
10 Sit Ups
then after 2 rds
4 Spiderman Stretch w/ 5 sec. hold at the bottom, then straighten legs out for hamstring stretch
Pretzel Stretch


Strength:
Thrusters
2-2-2-2

WOD:
2000m Row


Post Thruster & WOD time:

Thursday 8-4-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Kettlebell Swings
10 Burpees
2 Rope climbs
then after 2 rds
Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

WOD:
Death by Overhead Squats (115/75)+ Push Ups (Example: On the 1st minute, do 1 OH Squat & 1 push Up)


Post number of reps

Wednesday 8-3-11

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


Strength:
Incline Press
5-5-3-3

WOD:
"Kelly"
5 rds for time
400m Run
30 Box Jumps (24/18)
30 Wall Balls (20/14)


Post Incline Press & WOD time

Tuesday 8-2-11

Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighhten leg out for hamstring stretch
Pretzel Stretch

WOD:
50 Double Unders
21 Deadlifts (225/155)
50 Double Unders
15 Deadlifts
50 Double Unders
9 Deadlifts


Post WOD time

8-1-2011 WOD

Melissa knocking out the lunges and 1-leg box jumps!

Monday 8-1-11

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

Strength:
Power Snatch
2-2-2-2

WOD:
AMRAP in 12 Minutes
10 Stationary Lunges (ea. leg)
10 Alt. 1-Leg Box Jump Ups (ea. leg) 18 inch box or stacked plates
10 Hand Stand Push Ups
10 Weighted Sit Ups w/ 10 lb. plate behind head


Post Power Snatch & number of rounds