WOD Tuesday 5-24-11

Warm Up

2 Rds

300m Row

25 Double Unders

10 Pass Throughs

10 Jumping Jacks

WOD

25 Lunge steps

20 Pullups

50 Box Jumps (24/18)

20 Double Unders

25 Ring Dips

20 KTEs

30 KB Swings (70/53)

30 Situps

20 DB Hang Squat Cleans (35/20)

30 Back Extensions

30 Wallball (20/12)

3 Rope Climbs

Post WOD time

WOD Monday 5-23-11

Warm Up

500m Row

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Situps

10 Pushups

10 Back Extensions

2 Rope Climbs

WOD

10 Muscle Ups

15 HSPUs

20 Squat Cleans (155/105)

400m Run

(Muscle up sub is 2 ring pullups / 2 ring dips)

Post WOD time

WOD Friday 5-20-11

Warm Up

500m Row

2 Rds

10 Good Mornings

10 Squats

10 Pushups

10 inchworms

WOD

10 Tire Flips

20 KB Swings (70/53)

30 Pullups

40 Box Jumps (24/18)

50 KTEs

40 Box Jumps

30 Pullups

20 KB Swings

10 Tire Flips

Post WOD time

WOD Thursday 5-19-11

Warm Up

3 Rds

300m Row

10 Pass Throughs

10 Box Jumps

10 Back Extensions

10 Situps

Strength

Push or Split Jerk: 1-1-1-1-1

WOD

21 Thrusters (95/65)

100m Sprint carrying sandbag (Big/Less big)

15 Thrusters

100m Sprint carrying sandbag

9 Thrusters

100m Sprint carrying sandbag

Post Jerk 1RM and WOD time

WOD Wednesday 5-18-11

Warm Up

400m Run

2 Rds

15 Lunge steps

15 Ovhd Squats

15 Pullups

15 Pushups

15 Back Extensions

WOD

Ovhd Squat: 1-1-1-1-1

Front Squat: 1-1-1-1-1

Back Squat: 1-1-1-1-1

Try to increase load on each of the 15 reps

Post load for each movement

WOD Tuesday 5-17-11

Warm Up

Run 400m

50 Double Unders

40 Situps

30 Back Extensions

20 Pass Throughs

10 Pullups

5 Burpees

WOD

"J.T."

21-15-9

HSPU

Ring Dips

Pushups (hand release)

(Scale as needed to keep WOD under 12 minutes, do not over-scale)

Post WOD time

WOD Monday 5-16-11

Warm Up

3 Rds

10 Pass Throughs

10 Good Mornings

10 Ovhd Squats

10 Pullups

10 Pushups

10 Back Extensions

WOD

1000m Row

15 Deadlifts (#225/155)

30 Wallball (20/12)

12 DLs

24 WB

9 DLs

18 WB

6 DLs

12 WB

3 DL

6 WB

1000m Row

Post WOD time