WOD Tuesday 4-20-10

Warm-Up
CFWU x 3

Strength:
Front Squat
5,3,3,2,2,1

WOD:
400m Run
21 Wall ball
21 Ball Slam
400m Run
15 Wall ball
15 Ball Slam
400m Run
9 Wall ball
9 Ball Slam

WOD Monday 4-19-10

Warm-Up
4x100m row

Skill focus:
Clean, Push press, Jerk (ground to overhead)

Conditioning:
Speal vs Khalipa
Ground to Overhead 135/85lbs
1 Round of “Cindy”

Example: 1 Ground to Overhead then 1 round of Cindy
2 Ground to Overhead then 1 round of Cindy
3 Ground to Overhead then 1 round of Cindy
all the way to 10 Ground to Overhead with 1 round of Cindy each round

Post time to comments

TEAM WOD Saturday 4-17-10

Warm-Up


Row 1 min slow 1 min sprint

3 rounds of 10

Squats

Knees to Elbows

Push-ups

TEAM WOD

Teams of 2

Run 500m

100 Pull-ups

100 Sit-ups

100 Burpees

100 Box Jumps (24/18)

100 Kb Swings (53/35)

Run 500m

* all events except for the 500m run are you go I go

WOD Friday 4-16-10

Roll stretch Quads/ Pecs


Focus:
Rowing technique followed by Tabata Rows (4 rounds 20/10)
Track total calories rowed

Rest

Conditioning:
Back Squat (85% BW) / 200M Run for time:

10 Back squat
Run 200m
8 Back Squat
Run 200m
6 Back Squat
Run 200m
4 Back Squat
Run 200m
2 Back Squat
Run 200m

Post total calories rowed on tabata rows and time to comments.

WOD Thurday 4-15-10

Warm-Up
Foam roll/ Stretch calves
3x CFWU


Strength:
Deadlift
3,3,3,3,3

Rest

Conditioning:
25,15,10
Thrusters (45#, 33#)
Pull ups
V-ups

Post deadlift loads and time to comments.

WOD Wednesday 4-14-10

Warm-Up

Stretch / Foam roll Back / Shoulders
the 3rds of "
10 OHS
10 Box Jumps
10 Medball situps

Strength
Clean & Jerk
5,5,5,5,5

WOD
Inspired by Central and South Texas Sectional “Dead Man’s Row” WOD
For 7 minutes total:
1000m Row
As many Push ups as possible in remaining time.
You get 7 minutes total to row 1k and then as many push ups as you can.

Post C&J loads and push up totals to comments

WOD Tuesday 4-13-10

Warm-Up
Foam roll, stretch Hips and Quads
3x CFWU

WOD
For time:
50 Double unders
3,6,9,12,9,6,3
Deadlifts / Ring dips (DL-125% BW)
50 Thrusters (45#,35#)

Peform 50 double unders, immediately deadlift 3 reps followed by 3 ring dips, up the ladder and back down. Then 50 thrusters.