CrossFit Football WOD - Thursday- 7/28/2010

Warm-up 4x for each+ 40 yard Jog after each Inchworm
High Knees
Butt Kicks
Lunges
Strength:
Dead Lift- 5,5,5,5,5
Team WOD- AMRAP in 10 Minutes:
SDLHP- 2 Pood
Push Press- 135 lb
Box Jumps- 20"
1/2 Gasser
Rest Station

WOD Thursday 7/29

Warm Up
Row 750m
then
Burgner Warm up

Strength:
Snatch - (full Squat snatch from the ground)
5x5

WOD
21-15-9
Sumo Deadlift High Pull #95/65
Hang Squat Cleans #95/65

WOD Wednesday 7-28

Warm up

Skill - Rope climb, hold, horizontal holds, etc

WOD

"Michael"
3x

800m run
50 back extensions
50 sit ups

*Spend the rest of the day on active recovery, foam rolling, stretching, Mobility, Flexibility.

'Hills and Drills' Endurance WOD Wednesday 7-28-10

"Hills and Drills!"

Warm Up:
CFWU x 2
stretching
drills

WOD:
7 rds of hill repeats  (2 minute rest b/w each round)

CrossFit Football WOD -Tuesday- 7/27/2010

Warm-up:
400M Run
2xCFWU
Strength:
Press- 5,5,5,5,5
Squat- 5,5,5,5,5

Team WOD- For Time:
100 Pull-ups each

WOD Tuesday 7/27

Warm up
500m row
CFWU 2x
400m run

Skill - Pistols
30 on each leg
-or-
8 minuets of practice

WOD:

50 Double unders (150 regular skips)
5 pull ups
40 Double unders
10 pull ups
30 Double unders
15 pull ups
20 Double unders
20 pull ups
10 Double Unders
25 pull ups

WOD Monday 7/26

Warm Up
CFWU 3x

Strength - Squats
5,5,3,3,2,2,1


WOD
5x
10 power cleans #135/95
20 push ups
30 sit ups
40 squats