Monday 1-30-12

Warm Up:

50 Double Unders

2rds

10 Pass Thoughs

10 Back Extensions

10 Sit Ups

10 Push Ups

then

4 Spiderman Lunges

Pretzel Stretch

WOD 1:

"Grace"

30 Clean & Jerks (135/95)

then 5-7 minute rest

"Tabata" (30 seconds of work, 15 seconds of rest)

Squat Jumps & Jack Knives (Alternate from on exercise to the other)

Post Grace time & total number of Squat Jumps (SQ)& Jack Knives(JK).

Friday 1-27-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Supermans
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Max Standing Long Jump

then
RDL
5-5-5-5

WOD:
Death by Lateral Burpee Box Jump (24/18)


Post Max Standing Long Jump,RDL & number of reps in the WOD

Thursday 1-26-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
3rds for time:
25 Quick feet dot drills (2-1-2)
25 Weighted Overhead SitUps (25/15)
25 Medball Scoop Toss (20/14)
20 Quick feet dot drills
20 Weighted Overhead SitUps
20 Medball Scoop Toss
15 Quick feet dot drills
15 Weighted Overhead SitUps
15 Medball Scoop Toss


Post WOD time

Wednesday 1-25-12

Warm Up:
50 Double Unders
then
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Push Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
2-2-2-2

WOD:
2rds for time:
600m Row
10 Thrusters (115/75)
16 KB Swings (70/53)
400m Row
14 Thrusters
20 KB Swings



Post Deadlift & WOD time

Tuesday 1-24-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
6rds for time:
14 Inverted Rows (inside the racks)
21 Scissor Double Unders
14 Toes To Bar (TTB)


Post WOD time

Monday 1-23-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Bench Press
2-2-2-2

WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)


Post Bench Press & number of rounds

Friday 1-20-12

Warm Up
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Shoulder Press
3-3-3-3
then
Bridge Hamstring Curl
8-8-8


WOD:
4rds for total number of reps
1 minute of Cal Row
1 minute of Knee Ups
1 minute of Lateral Parallet Jumps (2 parallets)


Post Shoulder Press & total number of reps in WOD