WOD Wednesday 12-29-2010

Warm- Up
Coach Led

Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.


WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's

WOD Tuesday 12-28-2010

Warm-Up
Coach Led

Strength

Sumo Deadlift
5-5-5-5-5

WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in


Mobility Flexibility for the remainder of class

WOD Monday 12-27-2010

Warm-Up

CFWU x3

Strength
Squat  10-10-10-10

WOD
 21-15-9
Thrusters 95/65lbs
KB Swings  1.5/1pood
Burpees

WOD Thursday 12-23-2010

Warm-Up
CFWU x 3

Skill
2 min Plank hold

 

Strength
Press
75% x5
85%x3
95%x1+

WOD
"MARY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD Wednesday 12-22-2010

Warm-Up
Coach Led

Skill
2 minutes /Double Unders



Strength
Squat
75% x5
85%x3
95%x1+

WOD

5 rounds for time:
3 power snatch (135/95)
6 thruster (135/95)
9 power clean (135/95)
12 pull-ups

WOD Tuesday 12-21-2010

Reminder!  We will be having our last class at 5:15 p.m. to get ready for the first County Line Fitness Christmas party!  The party begins at 7 p.m. so bring your favorite Christmas side dish (paleo-ish) and a gift per person for the exchange! (max of $20)  It will be a good time of fun and festivities!  Get your WOD done early so you can join us!  See you then!


Warm-Up
Coach Led


Strength
Power Clean
75% x5
85%x3
95%x1+



WOD
“Karen”
For Time:
150Wallballs (20/14lbs)

WOD Monday 12-20-2010

Warm-Up
Coach Led


Strength
Press
75% x5
85%x3
95%x1+



WOD
3 rounds for time:
10 deadlift (275/185)
50 double-unders