WOD Thursday 6-24-10

Warmup:
3 rounds
10 Inchworms
10 pass throughs
15 jumping jacks
5 burpee pull ups

Strength:
Press

7-7-5-5-3-3

WOD:
3 Rounds for time:

10 #135/95 OH squats*
50 double unders (3 to 1 regular skips)

*scale to ability

WOD Wednesday 6-23-10

Warm-up
3x CFWU

WOD
3 rounds

25 back extensions
25 GHD sit ups
200m sprint

Spend the rest of the day on Active Recovery, Active Isolated Streching and  Mobility / Flexibility / Soft tissue work

WOD Tuesday 6-22-10

Warm up
CFWU
3x

Skill: Double unders
10 mins or 200 which ever comes first


WOD:
5 Rounds of:

10 SumoDeadlift High Pull #135/95
15 box jumps 24/20''
30 ab-mat sit ups

WOD Monday 6-21-10

Warm Up:
3x
10 Pullups
10 sit ups
10 squats
10 push ups

Strength:
Low Bar Back Squats
5-5-5-5-5

WOD:

30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (1.5/1 pood)
30 Overhead Squats (95/65lbs)
30 Burpees

WOD Saturday 6-19-10

Warm up
1x CFWU
Row 750m

Teams of 3

400m run
150 KB swings
150 Box jumps
150 walkin lunges (total, not per leg)
150 Squat cleans w/ #45/25 plate
99 GHD sit ups
400m run

Run as a team, only 1 person can work at a time during the rest of the WOD

WOD Friday 6-18-10

2x CFWU


WOD:
"DT" 
this is a Hero WOD in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

Five rounds of:

155* pound Deadlift, 12 reps
155* pound Hang power clean, 9 reps
155* pound Push jerk, 6 reps

* Scale weight accordingly
this is a HEAVY, aka strength WOD, keep it heavy, but scale to your ablilty.

WOD Thursday 6-17-10

Warm up
2x CFWU

Strength or Skill:
Power Snatch
7-7-7-7-7
or
hand stand holds (with or without a wall) get use to being upside down!

WOD:
"Nicole"

Run 400 meters
Max rep Pull-ups
AMRAP 20 min

post total distance and pullups