WOD Thursday 1-20-11

Warm Up

500m Row

then 2 rds

10 Ovhd Squats (PVC)

10 Good Mornings (PVC)

10 Back Extentions

10 Pullups

10 Pushups

Strength

Deadlift: 3 to 5 rounds of 5 reps

Score 10 GHD situps between sets

WOD

"DT"

5 Rds for time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Press (155/105)

Scale to keep WOD under 15 minutes. Do not scale up.

Post DL 5RM and WOD time

WOD Wednesday 1-19-11

Warm Up

500m Row

then

Coach led Burgener Warmup

Strength

Snatch: 1 snatch every 2 minutes for 20 minutes

Start moderately light, work up to 1RM

WOD

2 Rounds for max reps

- In 2 minutes: Row 250m, then as many HSPU as possible in remaining time

- Rest 2 minutes

- In 2 minutes: Row 250m, then as many ring dips as possible in remaining time

- Rest 2 Minutes

- In 2 minutes: Row 250m, then as many Push ups as possible in remaining time

- Rest 2 minutes

(i.e. total workout is 24 minutes, where 12 minutes are row/combo, 12 minutes are rest)

Post Snatch 1Rm and number of reps to comments

WOD Tuesday 1-18-11

Warm Up

3 Rds

10 Pass Throughs

10 Ring Rows

10 Abmat situps

10 Back Extenstions

10 Lunges

Strength

Push Press: 3 to 5 sets of 5

- Between each set perform 10 pistols

WOD

5 rounds for total reps of:

Thrusters (135/95), 15 seconds

-rest 45 seconds

CTB Pullups, 15 seconds

-rest 45 seconds

KB Swings (70/53), 15 seconds

-rest 45 seconds

Box Jumps (28'/22'), 15 seconds

-rest 45 seconds

(Rx+ wear weight vest)

Post Push Press 5RM and total reps of WOD

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