Saturday 12-10-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Team WOD:
3rds for time:
80 yrd Plate Pushes (15/10) (partner split reps)
30 Medball Scoop Toss w/squat jump (20/14) (partner split reps)
30 Manmakers (35/20) (partner split reps)

Friday 12-9-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Hang Snatch
2-2-2-2

WOD:
3rds
For 5 minutes, run 600m. In the remaining time complete as many Medball Slams (20/14) as possible
Rest 2 minutes between ea. round


Post Hang Snatch & number of Medball Slams

Thursday 12-8-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
10 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
EMOM in 12 minutes:
Do 4 Shoothroughs, then in the remaining minute, complete as many quick feet drills as possible-(step ups & lateral 2-up-2-down) Alternate drills each minute.


Post total number of step ups and lateral 2-up-2-down

Wednesday 12-7-11

Warm Up:
10 Pass Throughs
10 OH Squat
10 Good mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
1-1-1-1


WOD:
4rds for time:
400m Row
24 Lateral Box Jump Ups
1 Clockwise+Counter Clockwise Hops


Post Deadlift & WOD time

Tuesday 12-6-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
AMRAP in 15 minutes
35 Double Unders
10 Clean & Jerk (135/95)


Post number of rounds

Monday 12-5-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Bench Press
1-1-1-1

WOD:
for 20 minutes:
1 Burpee Tuck Jump
2 Inverted Rows (in cage)
3 Sit Ups
4 Burpee Tuck Jumps
5 Inverted Rows
6 Sit Ups
"
"
"


Post Bench Press & number of reps