WOD Friday 3-18-11

Open qualifying is Saturday from 9-Noon

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats (PVC)

10 Pullups

10 Pushups

10 Back Extensions

Choose one or both of today's WODs

WOD 1

21 Thrusters (95/65)

Sandbag (80/50) run to fence and back (approximately 50m)

15 Thrusters

Sandbag run to fence and back

9 Thrusters

Sandbag run to fence and back

WOD 2

5 Rds

9 DL (155/105)

6 Hang Power Clean (155/105)

3 Push Press (155/105)

Post WOD selection and time(s)

WOD Thursday 3-17-11

Warm Up

300m Row

250m Run

then

Coach Led Burgener Warm up

WOD

3 Rds for time

15 Power Snatches (#115/75)

30 KTEs

then not for time:

-5 sets of 10 unbroken ring pushups

-5 sets of 10 unbroken double unders

Post WOD time

WOD Wednesday 3-16-11

Warm Up

3 Rds

12 Pass Throughs

12 Ovhd Squats

12 Back Extensions

12 Situps

12 Pullups

12 Pushups

WOD

AMRAP7

7 Burpees

7 Pullups

-rest 1 minute

AMRAP7

7 Pushups

7 Squats

Post rounds completed for each WOD

WOD Tuesday 3-15-11

Warm Up

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

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

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

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