WOD Thursday 3-31-11

Warm Up

Run 400m

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Shoot Throughs

10 Pullups

10 Power Cleans (#45/33)

10 Situps

A.

50 Power Cleans (#135/95)

50 Wall Ball (20/12)

50 Box Jumps (24/18)

Scale to complete in under 12 minutes

B.

3x Attemps at max consecutive KTEs. Rest as needed between attempts

Post times for A, # of KTEs for B

WOD Wednesday 3-30-11

Warm Up

750m Row

25 Back Extensions

20 Good Mornings

15 Pullups

10 Wall Ball shots

Strength

Deadlift: 5-5-5-5-5

Begin at 80% of 1RM then increase each set. None of the five sets are "warm up" sets

Skill

Choose one of the following, do 3x10-15 not for time

a. Pullups

b. Ring Dips

then

Choose one of the following, do 3x10-20 not for time

a. GHD situps

b. KTEs

Post DL 5RM

WOD Tuesday 3-29-11

Warm Up

50 Double Unders

2 Rds

10 Pushups

10 Med Ball Cleans

10 Ring Rows

10 Box Jumps

20 Jumping Jacks

WOD

3 Rds for time

Row 500m

10 Squat Clean and Jerks (#135/85)

10 Pullups

Post WOD time

WOD Monday 3-28-11

Warm Up

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Shoot Throughs

-then-

Coach led Burgener warm up

Strength

Snatch: 1-1-1-1-1-1-1

Don't not use any of the seven sets to "warm up." Use all seven sets as an attempt to establish a new 1RM

WOD

AMRAP5

250M Row

10 Burpees

Post Snatch 1RM and rds completed of WOD

Team WOD Saturday 3-26-11

Team WOD

As many reps as possible:

10 minutes of clean and jerks (#135/95)

8 minutes of pullups

6 minutes of wallball

4 minutes of shoot throughs

2 minutes of squats

There is no rest between movements. Alternate with your partner as many times as needed. Post number of reps.

WOD Friday 3-25-11

Warm Up

3 Rds

20 Double Unders

10 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Back Extensions

WOD

3 Rds for time

400m Run

21 Burpees

15 Thrusters (#95/65)

9 KTE--no kip

Post WOD time

WOD Thursday 3-24-11

Warm Up

400m Run

2 Rds

15 Pass Throughs

15 KB Swings

15 Box Jumps

15 Back Extensions

15 Situps

Strength

Jerk: 2-2-2-2-2-2

Begin @ 85% 1RM and increase weight every set

WOD

3 Rds

10 Strict Pullups

10 Wall Ball (20/12)

Post Jerk weight for each set and WOD time