WOD Thursday 3-3-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovd Squats

10 Pullups

10 Pushups

10 Back Extensions

10 Lunges

Skill

Rope Climb: Spend 15 minutes working on technique/progressions

or

5-5-5-5-5

WOD

Benchmark

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

Perform twice. Rest as needed between attempts.

Post both WOD times

WOD Wednesday 3-2-11

Warm Up

Run 400m

2 Rds

20 Situps

15 Pullups

10 Squats

5 KB swings (light)

Skill

Handstand Hold: Work up to three minutes inverted, against wall, on rings, or freestanding. Then try to walk 20m (cumulative) on hands

WOD

10 Rounds

- Squats (#95/65)

- Pushups

(Rx+ use #135/95 and do ring pushups)

Post WOD time

WOD Tuesday 3-1-11

Warm Up

3 Rds

10 Pass throughs

10 ovhd Squats

10 Back extensions

10 Abmat situps

10 Pullups

10 Pushups

Skill

Pistols: Spend 15 minutes working

or

5 sets of 10

WOD

In 12 minutes:

Run 1 Mile

As many double unders as possible in the remaining time

Post number of double unders completed

WOD Monday 2-28-11

Warm Up

500m Row

2 Rds

15 Pass throughs

15 lunges

10 Pullups

10 Pushups

15 Back

Skill

Box Jumps: 5-5-5-5-5

Stack 45lb plates to find a challenging height for 5 reps of box jumps

WOD

"Filthy 50"

50 Box Jumps (24/20)

50 Jumping pullups

50 KB Swings (33/20)

50 Lunges

50 KTEs

50 Push Press (45/33)

50 Back Extenstions

50 Wallball shots (20/12)

50 Burpees

50 Double Unders

Post 5RM box jump height and WOD time

WOD Thursday 2-24-11

Warm Up

50 Jumping jacks

25 Pass throughs

20 Situps

15 Ovhd Squats

10 Pullups

5 Burpees

Strength

3 Rds not for time

10 Strict Pullups (add weight, if necessary)

10 Handstand Pushups

WOD

Run 400m

100 Overhead Squats for time (#95/65)

(everytime the bar leaves the overhead, locked out position, run 400m)

scale to keep WOD under 15 minutes

Post WOD time

WOD Thursday 2-24-11

Warm Up

Row 500m

then

Burgener warm up

Strength

Hang Power Snatch: 3-3-3-3-3

WOD

5 Rds

6 Power Cleans (#135/95)

6 Burpees

6 Power Cleans (#135/95)

6 Burpees

25 Double Unders

Post HPC 3RM and WOD time

WOD Wednesday 2-23-11

Warm Up

Run 400m

20 inch worms

30 Jumping Jacks

15 Pass throughs

15 back extensions

20 Lunge steps

15 Pushups

Strength

Split Jerk: 3-2-1-1-1

WOD

3 Minutes of SDHP (75/55)

- rest one minute

3 Minutes of Box Jumps (24/18)

- rest one minute

3 Minutes of KB Swings (53/35)

- rest one minute

3 Minutes of Pushups

Post Jerk 1RM and number of reps for each exercise