Row 500m
2 Rds
15 Back Extensions
15 KB Swings (light)
15 Pullups
15 Squats
15 Good Mornings (PVC/Barbell)
Strength
Deadlift: 5-5-5-5
WOD
AMRAP20
5 HSPUs
10 Toes through rings (or KTEs)
20 Med Ball Cleans (20/12)
Post DL 5RM and rds completed of WOD
Monday, February 21, 2011
Saturday, February 19, 2011
Team WOD Saturday 2-19-11
Sorry guys for the late post. I accidentally scheduled it to post at 12:01 PM vs. 12:01 AM. Ryan
100 double unders or 500m row
3 Rds
10 inch worms
10 Lunges
10 Ring Rows
10 Situps
Team WOD
In teams of 2
AMRAP20
25 Tire Flips
50m Burpee Broad Jumps (25m ea partner)
200m Partner Carry (100m ea partner)
Post rounds completed
Friday, February 18, 2011
WOD Friday 2-18-11
Warm Up
400m Run
2 Rds
10 Ovhd Squats (PVC)
10 Pullups
10 Situps
10 Back Extensions
5 Burpees
Strength
Overhead Squat: 3-3-3
then
Back Squat: 1x20 @60% 1RM
WOD
In 10 minutes:
Row 1000m
then
AMRAP
3 HSPUs
6 Ring Dips
Post Ovhd Squat 3RM and number of rounds completed of WOD
Thursday, February 17, 2011
WOD Thursday 2-17-11
Warm Up
2 Rds
15 Pass Throughs
15 KB Swings (light)
15 Squats
15 Pushups
15 Back Extension
Strength
Press: 3-3-3
Push Press: 3-3-3
Jerk: 3-3-3
WOD
30-25-20-15-10 of
Box Jumps (24/18)
KTEs
Pushups
Post 3RM for Press, Push Press, and Jerk and WOD time
Wednesday, February 16, 2011
WOD Wednesday 2-16-11
Warm Up
Row 500m
then
Coach led Burgener warmup
Strength
Snatch: Perform one every two minutes for 20 minutes
WOD
3 Rds for time
400m Run
25 Power Snatches (75/45)
Post 1RM Snatch and WOD time
Tuesday, February 15, 2011
WOD Tuesday 2-15-11
Warm Up
400m Run
50 Double Unders
2 Rds of
10 Pass throughs
10 Pushups
10 Squats
10 Situps
Strength
Bench Press: 5-5-5-5-5
between each set, do 10-15 hollow rocks
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups
Post Bench 5Rm and Fran time
Monday, February 14, 2011
WOD Monday 2-14-11
Warm Up
2 Rds
Run 200m
15 Pass throughs
10 Ovhd Squats
10 Pullups
10 Pushups
10 Back Extension
Skill
Muscle Ups: use 15 Minutes to practice/work progressions
WOD
#1 AMRAP6
9-Squats (#155/95)
7-Burpees
5-Push Press (#155/95)
#2 3 Rds for time
10-Deadlifts (#275/185)
50-Double Unders
Pick WOD #1 or #2. Or, do them both with 10 minutes rest between WODs.
Post WOD selection and time
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