WOD 2-10-11

Warm Up

Run 400m

Row 500m

15 Squats

15 Back Extensions

15 Pass throughs

15 Situps

Strength

Back Squat: 5-5-5-5-5

WOD

"Elizabeth"

21-15-9

Squat Cleans (135/95)

Ring Dips

Scale to keep WOD under 12 minutes

Post 5RM squat and WOD time

WOD 2-9-11

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

20 Squats

15 Back Extensions

10 Pullups

5 TGUs (20 Lb or less)

WOD 1

Row 500m for time

WOD 2

For max reps/cal:

Row (calories), 20 seconds

Rest, 40 seconds

HSPU, 20 seconds

Rest, 40 Seconds

Pullups, 20 seconds

Rest, 40 seconds

Burpees, 20 seconds

Rest, 40 seconds

KTEs, 20 seconds

Rest, 40 seconds

5 Rounds

(Rx+, CTB Pullups)

Post time for 500m Row and lowest score for each exercise

WOD 2-8-11

Warm Up

400m Run

2 Rds of

20 Jumping Jacks

15 Squats

10 Pullups

5 Burpees

Strength

Squat Clean and Jerk: 3-2-1-1-1-1

WOD

"Bear Complex"

7 Reps of the following scheme

Power Clean (touch and go on ground)

Front Squat

Push Press

Back Squat

Push Press

Once you begin a round you can rest with the bar in any position--expect on the ground.

5 Rounds of 7 Reps. Rest as needed between rounds.

Begin with approximate 50% of your 1RM Jerk and increase weight each round. Post 1RM C&J and weights for all rounds of the "Bear Complex"

WOD 2-7-11

Warm Up

500m Row

2 rds

10 Pass throughs

10 Ovhd Squats

10 Back Extension

10 Pushups

Strength

Weighted Pullups: 5-5-5-5-5

Spend 5 minutes warming up for WOD deadlifts

WOD

AMRAP12

3-DL (80% of 1RM)

6-KB Swings (70/53)

9-Box Jumps (24/18)

Post pullups weight and WOD rounds completed

Team WOD 2-5-11

Warm Up

3 Rds

250m Row

10 Squats

10 Situps

10 Pushups

10 Pullups

Team WOD

Due to weather, we will revisit yesterday's benchmark as a team

"Fight Gone Bad" Partner style

Each exercise is one minute. One partner works for one minute while the other rests. Then swap. Repeat for all six rounds. There is no rest between rounds:

Wall Ball (20/14)

SDHP (#75/45)

Box Jumps (20/16)

Push Press (#75/45)

Row (Cal)

6 Rounds total. Post WOD score

WOD 2-4-11

Warm Up

Run 400m

then 2 Rds

15 Back Extensions

15 Situps

15 Pushups

15 Lunges

Skill

Box Jumps: 5 sets of 10 unbroken jumps at max height

WOD

"Fight Gone Bad"

3 Rds

Each exercise is exactly one minute. There is no rest between exercises. Rest one minute between rounds

-Wall Ball (20/14)

-SDHP (75/45)

-Box Jumps (20/16) *will require some mods to CLF boxes

-Push Press (75/45)

-Row (Cal)

Score is total reps/cals.

Post WOD score

WOD 2-3-11

Warm Up

100 Double Unders

50 Jumping Jacks

25 Situps

20 Squats

15 Pass Throughs

10 Pullups

5 Burpees

Skill

GHD Situps: 3-5 Sets of 10+

WOD

3 Rds

400m Run

21 Overhead Squats (75/45)

15 Pullups

9 Burpees

You may substitute 500m Row or 100 Double Unders for run

Post WOD time