WOD Wednesday 3-9-11

Warm Up

500m Row

2 Rds

10 Pullups

15 Pushups

10 Squats

15 Back Extensions

10 Pass throughs

Strength

Press: 3-3-3, then

12-9-6 @70% 3RM w/ 1 minute rest between attempts

WOD

5 Rds

5 Push Jerks (#155/105)

10 KB swings (#53/35)

15 Pullups

20 Box Jumps

(Rx+: Jerk #185/115, swing #70/53, CTB pullups)

Post Press 3RM and Wod time

WOD Tuesday 3-8-11

Warm Up

75 Double Unders

then

Coach led Burgener warmup

Strength

Clean and Jerk: 1-1-1-1-1

WOD

Every minute on the minute for 12 minutes:

- 2 Snatches at 80% 1RM

*Penalty: for every minute less than two snatches were accomplished, do 10 burpees

Post C&J 1Rm and number of penalties

WOD Monday 3-7-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Back Extensions

15 KB Swings (light)

15 Wallball (14/8)

Strength

Deadlift:5-5-5-5-5

Score 10 no-kip KTEs between DL sets

WOD

15-12-9

Squat (70% of 1RM or 225/155, whichever is lower)

HSPU

Post DL 5RM and WOD time

Team WOD 3-5-11

Team WOD

In teams of 2

AMRAP20

25 Tire Flips

50m Burpee Broad Jumps, alternating (25m-ish ea partner)

200m Partner Carry (100m ea partner)

WOD Friday 3-4-11

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

15 Pass throughs

15 Ovhd Squats

15 Situps

10 Ring rows

Skill

Pullups: 3 sets of max reps without letting go of the bar

WOD

AMRAP15

Run 400m

HSPUs

Run 400m then perform as many HSPUs as possible. Then run. Repeat until 15 minutes are up.

Post total number of Pullups. Post Rounds completed and number of HSPUs

WOD Thursday 3-3-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovd Squats

10 Pullups

10 Pushups

10 Back Extensions

10 Lunges

Skill

Rope Climb: Spend 15 minutes working on technique/progressions

or

5-5-5-5-5

WOD

Benchmark

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

Perform twice. Rest as needed between attempts.

Post both WOD times

WOD Wednesday 3-2-11

Warm Up

Run 400m

2 Rds

20 Situps

15 Pullups

10 Squats

5 KB swings (light)

Skill

Handstand Hold: Work up to three minutes inverted, against wall, on rings, or freestanding. Then try to walk 20m (cumulative) on hands

WOD

10 Rounds

- Squats (#95/65)

- Pushups

(Rx+ use #135/95 and do ring pushups)

Post WOD time