Tuesday 8-23-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Overhead Squat
10 KTE
10 Box Jumps
the after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
200m Run
25 KB Swing (70/53)
400m Run
20 KB Swings
800m Run
15 KB Swings
400m Run
20 KB Swings
200m Run
25 KB Swings
Post WOD time
Monday, August 22, 2011
Sunday, August 21, 2011
Monday 8-22-11
Warm Up:
2 rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Power Snatch
1-1-1-1-1
WOD:
AMRAP in 20 minutes
"Cindy"
5 Pull Ups
10 Push ups'
15 Air Squats
Post Power Snatch & number of rounds
Warm Up:
2 rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Power Snatch
1-1-1-1-1
WOD:
AMRAP in 20 minutes
"Cindy"
5 Pull Ups
10 Push ups'
15 Air Squats
Post Power Snatch & number of rounds
Thursday, August 18, 2011
Friday 8-19-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Deadlift
1-1-1-1-1
WOD:
"150 Wallballs" for time (20/14)
Post Deadlift & WOD time
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Deadlift
1-1-1-1-1
WOD:
"150 Wallballs" for time (20/14)
Post Deadlift & WOD time
Thursday 8-18-11
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
2 Rope Climbs
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, the straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Bench Press
2-2-2-2-then Burnout w/70% of last set
WOD:
1 mile Run
40 Toes to Bar
Post 2 rep Bench Press & WOD time
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
2 Rope Climbs
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, the straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Bench Press
2-2-2-2-then Burnout w/70% of last set
WOD:
1 mile Run
40 Toes to Bar
Post 2 rep Bench Press & WOD time
Tuesday, August 16, 2011
Wednesday 8-17-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Skill:
Handstand Hold
(work on skill for 10-15 minutes)
WOD:
4rds
15 Squat Cleans (135/95)
30 Sit Ups
45 Double Unders
Post WOD time
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Skill:
Handstand Hold
(work on skill for 10-15 minutes)
WOD:
4rds
15 Squat Cleans (135/95)
30 Sit Ups
45 Double Unders
Post WOD time
Tuesday 8-16-11
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead
10 Back Extension
10 Pull Ups
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
Tabata Thrusters & Ring Dips
Tabata Thrusters(115/75)
rest 1 minute between exercises
Tabata Ring Dips
Post lowest number of thrusters and ring dips
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 Overhead
10 Back Extension
10 Pull Ups
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
Tabata Thrusters & Ring Dips
Tabata Thrusters(115/75)
rest 1 minute between exercises
Tabata Ring Dips
Post lowest number of thrusters and ring dips
Monday, August 15, 2011
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