Tuesday WOD 4-12-11

Warm Up

Run 400m

Row 500m

20 Back Extensions

10 Med Ball Cleans (20/12)

Strength

Deadlift: 2-2-2-2-2-2...do not use any of the sets to warm up. These are 95-100% max effort.

WOD

20 Double Unders

10 KTEs

18 2xUnders

9 KTEs

16 2xUnders

8 KTEs

....etc to

2 2xUnders

1 KTE

Post DL 2RM and WOD time

WOD Monday 4-11-11

Warm Up

3 Rds

20 Jumping Jacks

10 Pass Throughs

10 Ovhd Squats

10 Ring Rows

10 Pushups

10 Back Extensions

WOD

400m Run

12 Power Clean and Jerks (#135/95)

800m Run

12 PC&Js (#135/95)

400m Run

Post WOD time

Team WOD Saturday 4-9-11

Warm Up

3 Rds

250m Row

15 Back Extensions

15 Ring Rows

15 Lunge steps

Team WOD

"Eva"

5 Rds

800m Run

30 KB Swings (#70/53)

30 Pullups

Split all movements up as a team, even the run.

Post WOD time

WOD Friday 4-8-11

Warm Up

3 Rds

25 Double under (or 50 singles)

10 Pass Throughs

10 Ovhd Squats

10 Ring Rows

10 Dips

10 Situps

Strength

Ovhd Squat: 2-2-2-2-2-2

WOD

12-9-6

Shoot Throughs

Wall Ball (#20/12)

Post 2RM and WOD time

WOD Thursday 4-7-11

Warm Up

400m Run

2 Rds

10 Wall Ball

10 Lunges

10 Pushups

10 Ring Rows

WOD

A.

AMRAP12

5 Thrusters (#95/65)

7 Power Cleans (#95/65)

9 SDHP (#95/65)

B.

3 Rds not for time

10 Weighted Back Extensions

10 Weighted Situps

Post WOD time for A

WOD Wednesday 4-6-11

Warm Up

3 Rds

250m Row

12 Pushups

12 Ring rows

12 Box Jumps (18/12)

12 Back Extensions

12 Situps

WOD

30 HSPUs

40 Pullups

50 KB Swings (53/35)

60 Situps

70 Burpees

Post WOD time

WOD Tuesday 4-5-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 KB Swings

10 Box Jumps

10 Lunge Steps

10 Back Extensions

A.

Press: 3-3-3-3-3

Do not use any of the five sets as "warm up"

B.

AMRAP5

10 Unbroken Pushups

Post weight for A and rounds complete for B