3 Rds
50 Rope Jumps (singles)
10 Pass Throughs
10 Good Mornings (PVC)
10 Ovhd Squats (PVC)
10 Pullups
10 Pushups
10 Situps
WOD
Row 1000m
20 HSPU
30 Deadlifts (#185/135)
40 KB Swings (#70/53)
50 Box Jumps (24/18)
100 Double Unders
Post WOD time
Wednesday, March 23, 2011
Tuesday, March 22, 2011
WOD Tuesday 3-22-11
Warm Up
3 Rds
10 Box Jumps
10 Pullups
10 Ovhd Squats
10 Back Extensions
10 Pushups
10 Situps
WOD
Squat: 3-3-3-3-3
On each of the five sets, bring it! Attempt to set a new 3RM PR.
Skill
3 Rds not for time
25 Back Extensions
30 Abmat Situps
Post load for each Squat set (i.e. 125-135-135-140(PR)-140)
Monday, March 21, 2011
WOD Monday 3-21-11
Warm Up
500m Row
2 Rds
15 Jumping Jacks
15 Lunges
15 Ring Rows
15 Situps
15 Back Extensions
WOD
Use a few minutes to warmup heavy power cleans
10 Power Cleans (185/115 or 70% of 1RM, whichever is lower)
5 Rds of Cindy
8 Power Cleans
4 Rds of Cindy
6 Power Cleans
3 Rds of Cindy
4 Power Cleans
2 Rds of Cindy
2 Power Cleans
1 Rds of Cindy
"Cindy" = 5 Pullups, 10 Pushups, 15 Squats
Post WOD time
Saturday, March 19, 2011
WOD Saturday 3-19-11
Open WOD
AMRAP 10
30 Double Unders
15 Power Snatches (75/55)
Team WOD
2 Rds for max reps
2 min KB Swings(70/53)
2 min Burpees
2 min Box Jumps (24/18)
2 min Ring Dips
2 min Pistols
2 min Pullups
2 min Rest
Alternate as needed
Friday, March 18, 2011
WOD Friday 3-18-11
Open qualifying is Saturday from 9-Noon
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)
Thursday, March 17, 2011
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
Wednesday, March 16, 2011
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
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