WOD Monday 4-18-11

Warm Up

25 Double Unders

10 Pass Throughs

10 Box Jumps

10 Back Extensions

10 Situps

then

Coach Led Burgener Warm Up

WOD 1

"Isabel"

30 Snatches for time (#135/95)

WOD 2

1K Row for time

Post time for both WODs

WOD Saturday 4-16-11

Team WOD "Suprise!!"
For Time

100 Double Unders 3X singles
2x Tire Flips Wall and Back and 250M Sand Bag Run: 
(Big Tire and Sand Bag Men/ Small Tire and Sand Bag Women)
2K Row

WOD Friday 4-15-11

Warm Up

50m Bear Crawl

25 Jumping Jacks

2 Rds

10 Med Ball Cleans

10 Pushups

10 Situps

Strength

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

WOD

4 Rds

400m Run

Rest 3 Minutes

WOD Thursday 4-14-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Overhead Squats

10 Box Jumps

10 Pullups

10 Pushups

WOD

Choose one of the following

A. Open WOD 11.4

AMRAP10

60 Bar Facing Burpees (coach explained)

30 Overhead Squats (#120/90)

10 Muscle Ups

B. For time

10 Front Squats (135/95)

1 Rope Climb

9 Front Squats

1 Rope Climb

8 Front squats

1 Rope Climb

.....and on until

1 Front Squat

1 Rope Climb

Post WOD and time

WOD Wednesday 4-13-11

Warm Up

500m Row

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Situps

10 Pullups

WOD

AMRAP12

12 Box Jumps (24"/18")

10 Wall Ball (20/12)

8 Power Snatch (95/65)

Post WOD time

Tuesday WOD 4-12-11

Warm Up

Run 400m

Row 500m

20 Back Extensions

10 Med Ball Cleans (20/12)

Strength

Deadlift: 2-2-2-2-2-2...do not use any of the sets to warm up. These are 95-100% max effort.

WOD

20 Double Unders

10 KTEs

18 2xUnders

9 KTEs

16 2xUnders

8 KTEs

....etc to

2 2xUnders

1 KTE

Post DL 2RM and WOD time

WOD Monday 4-11-11

Warm Up

3 Rds

20 Jumping Jacks

10 Pass Throughs

10 Ovhd Squats

10 Ring Rows

10 Pushups

10 Back Extensions

WOD

400m Run

12 Power Clean and Jerks (#135/95)

800m Run

12 PC&Js (#135/95)

400m Run

Post WOD time