Friday 1-13-12

Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Sit ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Push Jerk
2-2-2-2

WOD:
AMRAP in 20 minutes:
13 Ring Dips
16 Quick feet Drills (Toe touches) ea. foot -2 stacked plates
19 Medball Slams (20/14)


Post WOD time

Thursday 1-12-12

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


WOD:
AMRAP in 20 Minutes:
13 ChinUps
31 Cal Row
13 Burpees


Post number of rounds

Wednesday 1-11-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
8 Inchworms+16 Mountain Climbers
14 One-arm Overhead KB Lunges (7 w/left hand & 7 w/right hand) (53/35)
400m Run


Post WOD time

Tuesday 1-10-12

Warm Up:
400m Row
2rds
10 Pass Thoughs
10 Box Jumps
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
DB Bench Press
7-6-5-4

WOD:
7rds for time:
12 Knees To Elbows (KTE)
10 Deadlift (225/185)
8 Handstand Push Ups


Post Strength & WOD time

Monday 1-9-12

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


Strength:
Power Clean
2-2-2-2


WOD:
AMRAP in 15 minutes:
50 Double Unders
200m Row



Post Strength & number of rounds