Thursday 2-9-12


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
for time:
14 Hang Clean (155/115)
400m Row
20 Weighted Sit Ups (15/10) w/plate behind head
12 Hang Clean
600m Row
20 Weighted Sit Ups
10 Hang Clean
800m Row
20 Weighted Sit Ups


Post WOD time

Wednesday 2-8-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
1-1-1-1
then
Bridge Hamstring
8-8-8

WOD:
AMRAP in 15 minutes:
24 Double Unders
12 Medball Get Ups (20/14) into Box Jumps (24/18)
12 Burpees



Post Deadlift and number of reps

Tuesday 2-7-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good mornings
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
3rds for time:
800m Run
15 1-arm KB High Pulls (ea. arm)(53/35)



Post WOD time

Monday 2-6-12

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


Strength:
Incline Press
2-2-2-2

WOD:
5rds for time:
2 Ring Shoot Throughs
4 Knee To Elbows
6 Lunges
8 Split Squat jumps
10 Ring Shoot Throughs
12 Knees To Elbows
14 Lunges
16 Split Squat Jumps


Post Incline Press & WOD time

Friday 2-3-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmournings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Shoulder Press
2-2-2-2

WOD:
AMRAP in 16 minues:
9 Power Snatch (135/95)
7 OH Squat (135/95)
11 Bent Over Row (135/95)


Post Shoulder Press & number of rounds

Thursday 2-2-12

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

WOD:
4rds for time:
12 Box +Band Jumps (24/18)
400m Row
24 Little Bigs w/plate (15/25)


Post WOD time

Wednesday 2-1-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Practice on 1-arm KB Snatch for 10 minutes


WOD:
4rds for time:
13 Medball Clean into Wallball Shot (20/14)
400m Run
15 Ring Rows


Post WOD time