Friday 8-12-11 WOD

Warm Up:

400m Row

10 Pass Throughs

10 Push Ups

10 Good Mornings

10 Sit Ups

then after 2 rounds:

4 Spiderman Lunges

Pretzle Stretch

Strength:

Press

3-3-3-3

WOD:

EMOM do 5 Box Jumps(30/24) then do Burpees for the remaining time

Complete a total of 75 Burpees :)

Post Press and WOD time

Thursday 8-11-11 WOD

Warm Up:
400m Row
2 Rounds:
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
Then:
4 Spiderman Lunges w/ 5 sec. hold
Pretzle Stretch

Strength:
Power Clean
1-1-1-1-1

WOD:
5 Rounds for time
20 cal Row
20 KB Swings (70/53)

Post Power Clean and WOD time

8-8-11 WOD Amy and Melissa, cleaning, jerking, and rolling!

8-10-11 Wednesday WOD

Warm Up:
400m Run
2 Rounds:
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
Then:
4 Spiderman Lunges
Pretzle Stretch

Strength:
Back Squat
3-3-3-3

WOD:
3 Rounds for time:
40 Push Ups (hand release)
30 Double Unders
20 Wall Balls
10 Sumo Deadlift High Pull (135/95)

Post Back Squat & WOD time

8-9-11 Tuesday WOD

Warm up:
50 Double Unders
2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
Then after 2 Rounds:
4 Spiderman Lunges
Pretzle Stretch

Strength:
Dumbbell Bench Press+Plate Push Up Plyos
3X5+8

WOD:
Complete 4 rounds
In 4 minutes do 400M run and in the remaining time do Pull Ups
Rest 1 minute between rounds

Post Dumbbell Bench Press & number of Pull Ups

Monday 8-8-11

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


WOD 1:
"Grace"
30 Clean & Jerks (135/95) for time
(You can push press, push jerk, or shoulder press it)

rest for 7-10 minutes

WOD 2:
10-8-6-4-2
Pistols (ea. leg)
Rollouts (use same weight from WOD 1)


Post times on both WOD's