Monday 8-15-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Front Squat
3-3-3-3
WOD:
4rds
200m Run into 300m Row
(Rest 2 minutes between rounds)
Run to the end of the water tower and back
Post Front Squat and the average of all 4 rounds
Sunday, August 14, 2011
Friday, August 12, 2011
Friday 8-12-11 WOD
Warm Up:
400m Row
10 Pass Throughs
10 Push Ups
10 Good Mornings
10 Sit Ups
then after 2 rounds:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Press
3-3-3-3
WOD:
EMOM do 5 Box Jumps(30/24) then do Burpees for the remaining time
Complete a total of 75 Burpees :)
Post Press and WOD time
Thursday, August 11, 2011
Thursday 8-11-11 WOD
Warm Up:
400m Row
2 Rounds:
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
Then:
4 Spiderman Lunges w/ 5 sec. hold
Pretzle Stretch
Strength:
Power Clean
1-1-1-1-1
WOD:
5 Rounds for time
20 cal Row
20 KB Swings (70/53)
Post Power Clean and WOD time
400m Row
2 Rounds:
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
Then:
4 Spiderman Lunges w/ 5 sec. hold
Pretzle Stretch
Strength:
Power Clean
1-1-1-1-1
WOD:
5 Rounds for time
20 cal Row
20 KB Swings (70/53)
Post Power Clean and WOD time
Tuesday, August 9, 2011
8-10-11 Wednesday WOD
Warm Up:
400m Run
2 Rounds:
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
Then:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Back Squat
3-3-3-3
WOD:
3 Rounds for time:
40 Push Ups (hand release)
30 Double Unders
20 Wall Balls
10 Sumo Deadlift High Pull (135/95)
Post Back Squat & WOD time
400m Run
2 Rounds:
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
Then:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Back Squat
3-3-3-3
WOD:
3 Rounds for time:
40 Push Ups (hand release)
30 Double Unders
20 Wall Balls
10 Sumo Deadlift High Pull (135/95)
Post Back Squat & WOD time
Monday, August 8, 2011
8-9-11 Tuesday WOD
Warm up:
50 Double Unders
2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
Then after 2 Rounds:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Dumbbell Bench Press+Plate Push Up Plyos
3X5+8
WOD:
Complete 4 rounds
In 4 minutes do 400M run and in the remaining time do Pull Ups
Rest 1 minute between rounds
Post Dumbbell Bench Press & number of Pull Ups
50 Double Unders
2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 KTE
10 Box Jumps
Then after 2 Rounds:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Dumbbell Bench Press+Plate Push Up Plyos
3X5+8
WOD:
Complete 4 rounds
In 4 minutes do 400M run and in the remaining time do Pull Ups
Rest 1 minute between rounds
Post Dumbbell Bench Press & number of Pull Ups
Sunday, August 7, 2011
Monday 8-8-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD 1:
"Grace"
30 Clean & Jerks (135/95) for time
(You can push press, push jerk, or shoulder press it)
rest for 7-10 minutes
WOD 2:
10-8-6-4-2
Pistols (ea. leg)
Rollouts (use same weight from WOD 1)
Post times on both WOD's
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD 1:
"Grace"
30 Clean & Jerks (135/95) for time
(You can push press, push jerk, or shoulder press it)
rest for 7-10 minutes
WOD 2:
10-8-6-4-2
Pistols (ea. leg)
Rollouts (use same weight from WOD 1)
Post times on both WOD's
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