WOD Monday 6-13-11

Warm Up

50 Double Unders

2 Rds

10 Pass Throughs

10 Back Extensions

10 Situps

10 Wall Ball

10 KB Swings

WOD1

"Cindy"

AMRAP20

5 Pullups

10 Pushups

15 Squats

If you can complete 20+ rds of Cindy, do the following:

WOD2

AMRAP20

5 CTB Pullups

10 Ring Dips

15 Ovhd Squats (95/65)

Post WOD results

WOD Friday 6-10-11

Warm Up

500m Row

2 Rds

15 Jumping jacks

15 Box Jumps

15 Back Extensions

15 Pullups

15 Double Unders

Strength

Press: 3-3-3-3-3

Keep all sets above 85% of 1RM

WOD

Within 30 seconds of completing the last set of Press, begin the following:

AMRAP8

10 Front Squats (use 5th set 3RM press weight)

50 Pushups

Post Press 3RM and WOD results

WOD Thursday 6-9-11

Warm Up

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Good Mornings

15 Pushups

15 Lunge steps

Strength

Squat: 3-3-3-3-3

Keep all sets above 80% 1RM

WOD

7 Rounds

10 Wallballs (20/12)

10 Pullups

POst Squat 3RM and WOD time

WOD 6-8-11

Warm Up

50 Double Unders

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Pullups

10 Pushups

20 Situps

WOD

"Moore"

AMRAP20

1 Rope Climb

Run 400m

HSPU, as many reps as possible

Post Rounds and HSPUs

WOD Tuesday 6-7-11

Warm Up

500m Row

2 Rds

10 Jumping Jacks

10 Pushups

10 KB Swings

20 Situps

WOD

In 5 minutes

400m Run

30 Box Jumps

As many Power Clean & Jerks (@65% Jerk 1RM) as possible in remaining time

Rest one minute

Complete as many rounds as required until reaching 50 Power Clean and Jerks

Post WOD time

WOD Monday 6-6-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extentions

10 Pullups

10 Dips

2 HSPUs

1 Rope Climb

WOD

"Air Force WOD"

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Presses (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

Beginning with, and every minute on the minute thereafter, perform 4 burpees. If you have begun a movement when the minute expires, you may complete that repetition, then begin the burpees.

Post WOD time

WOD Friday 6-3-11

Warm Up

2 Rds

15 Pass Throughs

15 Ovhd Squats

15 Back Extensions

10 Inchworms

10 Pullups

10 Lunges

Memorial Week

Final Hero WOD. Watch this video of Adam Brown

Hero WOD

"Adam Brown"

2 Rds

24 Deadlifts (295/185)

24 Box Jumps (24/18)

24 WallBalls

24 Bench Press (195/115)

24 Box Jumps

24 WallBalls

24 Squat Clean (145/95)

Post WOD time. Scale to keep WOD under 40 minutes.