400m Run
2 Rds
10 Back Extensions
10 Pullups
10 Pushups
10 Lunge Steps
WOD
AMRAP12
5 HSPUs
10 KB Swings (#70/55)
15 Box Jumps (24/18)
then
EMOM5
6 Pistols or Pistol progrssions
Post WOD time
Wednesday, April 27, 2011
Tuesday, April 26, 2011
WOD Tuesday 4-26-11
Warm Up
3 Rds
250m Row
10 Back Extensions
10 Box Jumps
10 KB Swings
5 CTB Pullups
WOD
50 Deadlifts (#135/85)
40 Pushups (Hand Release)
30 Hang Power Cleans (135/85)
20 Ring Dips
10 Snatches (135/85)
Post WOD time
Monday, April 25, 2011
WOD Monday 4-25-11
Warm Up
3 Rds
25 Double Unders
10 Pass Throughs
10 Good Mornings
10 Back Extensions
10 Situps
Strength
Sumo Deadlift: 5-5-3-3-1-1
WOD
For time:
100 Walking Lunge steps
50 KTEs
Post SDL 1RM and WOD time
Friday, April 22, 2011
WOD Friday 4-22-11
Warm Up
400m Run
2 Rds
10 Pass throughs
10 Pullups
10 Box Jumps
20 Situps
10 KB Swings
Strength
Push Press: 3-3-3-3-3
WOD
EMOM10 (Every minute on the minute for 10 minutes)
5 Burpees
10 Box Jumps (24/18)
Post Push Press 3RM
Thursday, April 21, 2011
WOD Thursday 4-21-11
Warm Up
400m Run
2 Rds
15 Pass Throughs
15 Lunges
10 KB Swings
10 Pushups
Choose one of the following
A.
Complete 5 Rounds of the following for time:
21-15-9 reps of:
Thrusters (you choose weight, including PVC)
Pull ups (you choose the type of pull ups; C2B, Butterfly, Kipping, Jumping, or ring rows)
Rest 3 minutes between Frans.
There is a 3 minute cap on every round, and you must finish within the 3 minutes to move onto the next round. The goal is not to see how many Rx’d Frans you can do. Instead scale down, get straight sets, and finish all five rounds.
Post weight used and type of pullups
B.
AMRAP20
5 Power Cleans (#145/100)
10 Toes to Bar
20 Wall Ball (20 to 10' target/14 to 9' target)
Post rounds completed
Wednesday, April 20, 2011
WOD Wednesday 4-20-11
Warm Up
500m Row
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Back Extensions
10 Situps
Strength
Squat: 3-3-3-3-3
WOD
3 Rds not for time
10 Dead Hang Pullups
10 Shoot Through
Post Squat 3RM
Tuesday, April 19, 2011
WOD Tuesday 4-19-11
Warm Up
40 Jumping Jacks
2 Rds
10 Med Ball Cleans
10 KB Swings
10 Back Extensions
10 Box Jumps
10 Pullups
WOD
21 Deadlifts (225/155) or 60% 1RM, whichever is lower
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
Post WOD time
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