Monday 10-10-11

Warm Up:
400m Run
3rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Closegrip Press+Ring Dips
4x5+8


WOD:
Death by Squat Cleans (155/95)


Post Closegrip Press & number of reps

Saturday WOD

Teams of 2:

60 Thrusters (65/45) Shared Reps

Farmers Carry 200m(DB/KB 70/53)& 7 Burpees at halfway

60 WB (20/14) Shared Reps

Sandbag Run 250m (80/40) & 7 burpees at halfway

40 Pull Ups Shared Reps

40 Tire Flips & 7 Burpees at halfway

60 Thrusters (65/45) Shared Reps

Friday 10-7-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Back Squat
5-5-5-5
then
RDL
5-5-5-5


WOD:
4rds for time:
400m Row
20 Lateral Double Jumps (using 2 Parallets)


Post Back Squat & WOD time

Thursday 10-6-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good mornings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Bench Press
5-5-5-5


WOD:
AMRAP in 20 minutes:
10 Roll Outs (use same weight as overhead squats)
15 Overhead Squats (135/85)
20 Burpees


Post number of rounds

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