WOD Thursday 4-28-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Box Jumps

5 CTB Pullups

WOD

Choose one of the following

1. Open WOD 11.6

AMRAP7

3 Thrusters (#100/65)

3 CTB Pullups

6 Thrusters

6 CTB Pullups

9 Thrusters

9 CTB Pullups

12 Thrusters

12 CTB Pullups

15 Thrusters

15 CTB Pullups

18 Thrusters

18 CTB Pullups

21 Thrusters

21 CTB Pullups

....and on

2. AMRAP8

Squat Clean and Jerk (#135/85)

Post WOD chosen and results

WOD Wednesday 4-27-11

Warm Up

400m Run

2 Rds

10 Back Extensions

10 Pullups

10 Pushups

10 Lunge Steps

WOD

AMRAP12

5 HSPUs

10 KB Swings (#70/55)

15 Box Jumps (24/18)

then

EMOM5

6 Pistols or Pistol progrssions

Post WOD time

WOD Tuesday 4-26-11

Warm Up

3 Rds

250m Row

10 Back Extensions

10 Box Jumps

10 KB Swings

5 CTB Pullups

WOD

50 Deadlifts (#135/85)

40 Pushups (Hand Release)

30 Hang Power Cleans (135/85)

20 Ring Dips

10 Snatches (135/85)

Post WOD time

WOD Monday 4-25-11

Warm Up

3 Rds

25 Double Unders

10 Pass Throughs

10 Good Mornings

10 Back Extensions

10 Situps

Strength

Sumo Deadlift: 5-5-3-3-1-1

WOD

For time:

100 Walking Lunge steps

50 KTEs

Post SDL 1RM and WOD time

WOD Friday 4-22-11

Warm Up

400m Run

2 Rds

10 Pass throughs

10 Pullups

10 Box Jumps

20 Situps

10 KB Swings

Strength

Push Press: 3-3-3-3-3

WOD

EMOM10 (Every minute on the minute for 10 minutes)

5 Burpees

10 Box Jumps (24/18)

Post Push Press 3RM

WOD Thursday 4-21-11

Warm Up

400m Run

2 Rds

15 Pass Throughs

15 Lunges

10 KB Swings

10 Pushups

WOD

Choose one of the following

A.

Complete 5 Rounds of the following for time:
21-15-9 reps of:
Thrusters (you choose weight, including PVC)
Pull ups (you choose the type of pull ups; C2B, Butterfly, Kipping, Jumping, or ring rows)
Rest 3 minutes between Frans.

There is a 3 minute cap on every round, and you must finish within the 3 minutes to move onto the next round. The goal is not to see how many Rx’d Frans you can do. Instead scale down, get straight sets, and finish all five rounds.

Post weight used and type of pullups

B.

AMRAP20

5 Power Cleans (#145/100)

10 Toes to Bar

20 Wall Ball (20 to 10' target/14 to 9' target)

Post rounds completed

WOD Wednesday 4-20-11

Warm Up

500m Row

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Situps

Strength

Squat: 3-3-3-3-3

WOD

3 Rds not for time

10 Dead Hang Pullups

10 Shoot Through

Post Squat 3RM