WOD Wednesday 1-12-11

Warm Up

50 Jumping Jacks

25 Overhead Squats (PVC)

15 Pass Throughs

10 Back Extensions

5 Burpees

-then

Coach Led Burgener Warm Up

Strength

Power Snatch: Use 15 minutes to work up to a heavy triple

WOD

6 Rounds for time

6 Hang Power Snatch (115/75)

9 KTE (no kip)

12 Wall Ball (20/12)

Post Snatch and WOD time, por favor

WOD Tuesday 1-11-11

Warm Up

Row 500m

then 2 Rds of:

10 Back Extensions

10 Pass Throughs

10 Lunges

10 Pushups

10 KB swings (35/20)

Strength

Romanian Deadlifts:

take 10 Minutes to build up to a relatively heavy set of 10. Focus on technique

WOD

"Diane"

21-15-9

Deadlift (225/155)

HSPU

Workout should not exceed 12 minutes. Scale appropriately.

Post WOD time to comments

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