WOD Monday 1-10-11

Warm Up

50 Double Unders

2 Rounds of:

10 Ovhd Squats (PVC)

10 Pullups

10 KTEs

10 Back Extensions

10 Pushups

Strength

Squat: Use 12 Minutes to find your 1RM

WOD

AMRAP in 15 Minutes

7 Thrusters (115/75)

10 Walking Lunge steps holding 53/35 KB overhead with RIGHT hand

7 Burpees

10 Walking Lunge steps holding 53/35 KB overhead with LEFT hand

Post your new Squat 1RM and WOD time to comments

WOD Saturday 1-8-11

Warm Up

750m Row

50 Double Unders

25 Pass throughs

12 Pushups

6 Turkish Getups (35/20)

WOD

Makeup a missed WOD from this past week. Focus on weaknesses

Team WOD

"Team Karen"

150 Wall Balls (20/14)

One partner completes wall balls while the other holds 85% of their 1RM Jerk over head (in a static position with arms locked--no movement). When push jerk partner fatigues and drops weight, the other partner stops wall balls and lifts their 85% jerk overhead. Once overhead, the other partner begins wall balls. Continue this cycle until reaching 150 wall balls cumulative between partners. It will be epic.

Post WOD completed and time to comments

WOD Friday 1-7-11

Warm Up

400m Run

--then--

2 Rds of:

10 Overhead Squats (PVC)

10 Back Extenstions

10 Lunges (5 per leg)

10 Pushups

Strength

Power Clean, 3x3

--then--

15-12-9 at 75% of 3RM, one minute rest between attempts

WOD

3 Rounds for time of:

20 Squat Cleans (95/65)

25 Box Jumps (24/18 in)

30 Pushups

(Rx+ do ring pushups)

Post 3RM Power Clean and WOD time to comments

WOD Thursday 1-06-11

Warm-Up

Row 750m

-then-

2 Rds of

10 Pass Throughs

10 KB Swings (33/20 lbs)

10 Pullups

10 Pushups

Strength

Push Jerk 4x10

WOD

For time:

500m Row

50 Squats

25 Push Jerks @ 75-80% of 10RM

Rest 5-10 minutes, then do the following not-for-time concentrating on quality reps:

21-15-9

Ball Slams (20/14)

Abmat Situps

Post 10RM Jerk weight and WOD time to comments

WOD Wednesday 1-05-11

Warm-Up

15 Pass Throughs

15 Ovhd Squats (PVC)

15 Pushups

15 Abmat Situps

15 Back Extensions

-then-

Coach led Burgener warm-up

Strength

Snatch 5x5

WOD

"Helen"

3 Rounds for time of

400m Run

21 KB Swings (53/35)

12 Pullups

This is a benchmark WOD. Do not scale up. Scale down if you cannot complete as rx'd in 15 minutes. Record your time and refer to back to it on rainy days.

Post max snatch weight and Helen time to comments

WOD Tuesday 1-04-2011

Warm-Up

Row 750m

then

2 rounds of

15 Good Mornings (w/ PVC)

15 Abmat Situps

15 Pullups

Strength

Use 12 minutes to find your Deadlift 1RM

WOD

Alternating Tabata of

-Deadlift (use 60% of 1RM or 225/155 whichever is lower)

-Burpees

(This WOD is 8 minutes long where each minute is 20 seconds of DLs, 10 seconds rest, 20 seconds of burpees, 10 seconds rest)

---Rest exactly 10 minutes---

Run 1 mile for time. One Mile is Fence-to-gate-to-fence four times.

Post lowest tabata round for both DLs and burpees (i.e. 5/5) & mile time to comments

WOD Monday 1-03-2011

Warm-Up

3 Rounds for time of:

10 Pass Throughs

10 Overhead Squats (PVC)

10 Back Extenstions

25 Double Unders

Strength

Overhead Squat, 3x3

then 9-6-3 at 75% 3RM (rest exactly 1 minute between attempts)

WOD

5 Rounds for time of:

7 Pullups

7 Overhead Squats (135/95)

5 HSPU

*Do not exceed 15 Minutes on WOD. Post time/rounds completed to comments