WOD Wednesday 6-22-11

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Wallballs

10 KB Swings

10 Lunges

5 Burpees

Strength

Push Press: 3-3-3-3-3

WOD

AMRAP7

3 Burpees

3 Ring Dips

6 Burpees

6 Ring Dips

9 Burpees

9 Ring Dips

......keep increasing by 3 reps until time expires

Post Push Press 3RM and number of reps

WOD Tuesday 6-21-11

Warm Up

400m Run

3 Rds

10 Pass Throughs

10 Ovhd Squats

10 Box Jumps

10 Back Ext

10 Pullups

10 Pushups

WOD

5 Rds

9 Back Squats

6 Front Squats

3 Ovhd Squat

Rx weight is body weight. If scaling use 80% of Overhead Squat 1 RM

Rest 2 minutes between sets.

Post WOD time

WOD Monday 6-20-11

Many Apologies for not posting today's WOD

WOD

4 Rounds

5 Deadlifts

7 Burpees

9 Pullups

400m Run

Post WOD time

WOD Friday 6-17-11

Warm Up

500m Row

400m Run

then

Coach led burgener warmup

WOD

AMRAP12

2 Squat Snatches (135/95)

4 Overhead Squats (135/95)

8 Box Jumps (24/18)

Post WOD results

WOD Thursday 6-16-11

Warm Up

50 Double Unders

40 Jumping Jacks

30 Situps

20 Squats

10 Pass Throughs

5 HSPUs

Strength

Thruster: 2-2-2-2-2-2

WOD

9 Muscles Ups

18 KB Swings (70/53)

6 MUs

12 KBS

3 MUs

6 KBS

MU sub: 2 Pullups/2 Dips

Post Thruster 2RM and WOD time

WOD Wednesday 6-15-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Good Mornings

10 Ring Rows

1 Rope Climb

WOD

"Fight Gone Bad"

3 Rds

Wallball (20/12)

SDHP (75/45)

Box Jump (20/16)

Push Press

Row (calories)

Each exercise is performed for max reps for one minute. After one minute rotate exercises. The clock does not stop between exercises. Rest one minute following the row.

Post FGB reps/score

WOD Tuesday 6-14-11

Warm Up

400m Run

2 Rds

10 Inchworms

20 Lunge Steps

10 Good Mornings

15 Situps

10 Pullups

Strength

Deadlift: 3-3-3-3-3

Warm up as needed. Keep all work sets above 80% 1RM

WOD

3 Rds

10 HSPU

20 KTEs

Post DL 3RM and WOD time