500m Row
2 Rds
20 Jumping jacks
15 Squats
10 KB Swings
5 Burpees
WOD
5 rds
400m Run
30 Wall ball (20/12)
30 Box Jumps (24/18)
Post WOD time
Tuesday, March 15, 2011
Monday, March 14, 2011
WOD Monday 3-14-11
Warm Up
50 Mountain Climbers
then 2 rds
10 Good Mornings (PVC)
10 Pass throughs
10 Pullups
10 Squats
10 Situps
WOD
12-9-6-3
Front Squat (#135/95)
CTB Pullups
HSPUs
Skill
5 Rds not for time
10 Hip Extensions
10 Butterfly Abmat situps
Post WOD time
Friday, March 11, 2011
WOD Friday 3-11-11
Warm Up
50 Double unders
-or-
500m Row
then
2 Rds
15 Jumping jacks
15 Lunges
15 Back Extensions
10 Pullups
10 Med Ball Cleans
Strength
Squat: 3-3-3-3
Score 10-15 Hollow Rocks between sets
What's a Hollow Rock? http://www.youtube.com/watch?v=WxMtbEQFpnw
WOD
15-10-5
Hang Power Clean (#135/95)
Thruster
ouch.
Post Squat 3RM and WOD time
Thursday, March 10, 2011
WOD Thursday 3-10-11
Warm Up
Run 400m
Row 300m
25 Double Unders
20 Situps
15 Pushups
10 Pullups
5 Burpees
Strength
Bench Press: 10-10-10-10
WOD
(Prior to beginning WOD warmup DL for 5 minutes)
4 Rds
6 Deadlifts (315/225 or 75% of 1RM, whichever is lower)
12 Ring Dips
40 Double Unders
Post Bench 10RM and WOD Time
Wednesday, March 9, 2011
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
Tuesday, March 8, 2011
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
Monday, March 7, 2011
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
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