WOD Monday 1-17-11

Warm Up

50 Double Unders

3 Rds of

10 Pass throughs

10 Box Jumps

10 Back Extenstions

10 Situps

Strength

Front Squat: 3x3

Between each set, score 10 Parrallette shoot throughs

WOD

AMRAP5

4 Power Snatch (115/75)

5 Burpees

Rest exactly 10 minutes, then

3 Rounds for time

250m Row

15 KTEs

Post Front Squat weight, and both WOD results

WOD Saturday 1-15-11

Warm Up

Benchmark @ 70%

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

WOD

Choose a missed WOD from this week that exposes a weakness and do it

Team WOD

20 Minutes. 2 Partners. One partners works for one minute, one rests. Then swap.

Complete Fran as many times as possible in 20 minutes

21-15-9

Thrusters (95/65)

Pullups

(Each partner will work for 10 minutes. One minute "on", one minute "off". When the one minute timer goes off the next partner picks off exactly where the other left off. Complete as many cycles of Fran as possible as a team of two)

WOD Friday 1-14-11

Warm Up

50 Double Unders

then

2 Rds

10 Ovhd Squats (PVC)

10 Back Extentions

10 Pullups

10 Pass Throughs

Strength

Squat Clean: 5-3-2-1-1

WOD

In 5 Minutes:

Run 400m

30 Box Jumps (24/18)

As many power clean & jerks (155/105) as possible in remaining time

Rest 1 Minute

Perform four rounds. (i.e. each round takes 5 minutes with one minute rest. Complete four rounds for a total of 24 minutes). Scale run/box jumps as necessary to score 10+ PC&Js each round.

Post Clean 1RM and number of PC&J to comments

WOD Thursday 1-13-11

Warm Up

Row 500m or 50 Double Unders

2 Rds of

10 Pushups

10 Lunges

10 TGU (light)

10 GHD Situps (or Abmat)

Strength

Press: Spend 15 minutes working up to a heavy set of 5

WOD

10 Rds for time

10 Pullups

10 Pushups

10 Situps

10 Air Squats

(RX+ do ring dips instead of pushups)

Scale appropriately to keep WOD under 15 minutes

Post 5RM Press and WOD time to comments

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