Wednesday 10-5-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extension
then
4 Spiderman lunges
Pretzel Stretch


WOD:
3rds for time
8 Push Jerks (155/95)
16 Box Jumps (30/24)
24 KB Swings (70/53)
32 Double Unders


Post WOD time

Tuesday 10-4-11


400m Row
2rds
10 Pass Throughs
10 Ring Rows
10 KTE
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
(using 2 stacked plates or 8 inch box)
In 4 minutes, do 400m Run, and in the remaining time do "scissors" (quick feet drills)
In 5 minutes, do 600m Run, and in the remaining time do "lateral 2-up-2-down"
In 6 minutes, do 800m Run, and in the remaining time do "step ups"
(rest 1 minute after each round)


Post Power Snatch & number of total reps of scissors,lateral 2-up-2-down, and step ups

Monday 10-3-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Jumping Jacks
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Post WOD time

Friday 9-30-11

Warm Up
400m Run
2rds
10 Pass Throughs
10 Pull Ups
10 Push Ups
10 Back Extensions
then 4 spiderman lunges
Pretzel Stretch


Strength:
Clean & Jerk
1-1-1-1-1

WOD:
AMRAP for 15 minutes:
5 Thrusters (115/85)
5 Deadlift (245/155)
10 Thrusters
10 Deadlift

Post Clean & Jerk & number of rounds

Thurday 9-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel stretch


WOD:
4rds for time
15 Hand Stand Push Ups
400m Run
15 Medball Scoop toss (20/14)


Post WOD time

Wednesday 9-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Push Ups
10 Air Squat
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch

Strength:
Alt+Alt+Dble DB Bench Press
4x4+4+4
then
RDL
5-5-5-5

WOD:
AMRAP in 20 Minutes
400m Row
12 Overhead Stationary Lunges (95/65) 6 ea. leg w/barbell
15 Toes to Bar (TTB)


Post Alt. DB Bench Press & number of rounds

Tuesday 9-27-11

Warm Up:
400m Row
10 Pass Throughs
10 OH Squat
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
Tabata Box Jumps into Power Clean (155/95)
(Do Box Jumps then w/ 10 sec. remaining go do Power Clean for the next 20 sec.)

Post number of reps