WOD Tuesday 1-25-11

Warm Up

50 Jumping Jacks

50 Double Unders

2 Rds of

10 Ovhd Squats (PVC)

10 Good Mornings (PVC)

10 Pushups

10 Back Extensions

Strength

Squat: 3-5 sets of 3

WOD

3 Rds for time

800m Run

30 Situps

20 Pullups

10 Ring Dips

Rx+ sub 10 muscle ups for 20 pullups/10 ring dips

Post Squat 3Rm and WOD time

WOD Monday 1-24-11

Warm Up

Row 500m

then 2 rds of

15 Pass throughs

15 Pullups

15 Good Mornings (PVC or Barbell)

15 Lunges

Strength

Press: Use 10 minutes to find 1RM

WOD

"Grace"

30 Clean and Jerks for time, #135, 95 (Power, Muscle, or Squat clean)

Scale to keep WOD under 5 minutes

-Rest 10 minutes, then:

10-8-6-4-2

Pistols (each leg)

HSPUs

KB Swings (#70/53)

Scale to keep WOD under 10 minutes

Post press 1RM and both WOD times

Team WOD Saturday 1-22-11

WOD

Complete the following in teams of 2

Row 3000m

200 KB Swings (53/35)

200 Box Jumps (24/18)

One partner rests while the other works

WOD Friday 1-21-11

Warm Up

50 Double unders

then 3 rds of

10 Squats

10 Back Extentions

10 Situps

10 Pushups

Strength

Hang Power Clean: 15 minutes to work up to a heavy set of 10

WOD

4 Rds for time

400m Run

12 Front Squats (95/65)

12 Wallballs

12 SDHP (95/65)

Rx+ run with 50lb sandbag and use #115/#75

Post HPC 10RM and WOD time

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