Thursday 10-13-11

Warm Up:

400m Run

2rds

10 Pass Throughs

10 OH Squat

10 Burpees

2 Rope Climbs

then

4 Spiderman Lunges

Pretzel

Strength:

Overhead Squat

3-3-3-3

then

RDL

5-5-5-5

WOD:

21 Deadlift (225/155)

300m Row

15 Deadlift

500m Row

9 Deadlift

700m Row

Post Deadlift & WOD time

Wednesday 10-12-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Push Jerk
2-2-2-2


WOD:
4 Push Up Plyo's (2 staked 45# bumper plates ea. side or 8 in box)
4 Power Snatches (115/75)
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
12 Push Up Plyo's
12 Power Snatches
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
4 Push Up Plyo's
4 Power Snatches
20 Double Unders


Post Push Jerk & WOD time

Tuesday 10-11-11

Warm Up:

400m Row

2rds

10 Pas Throughs

10 OH Squat

10 Back Extension

10 Box Jumps

then

4 Spiderman Lunges

Pretzel Stretch

WOD:

AMRAP in 15 minutes:

15 Ring Rows

400m Run

15 KTE

Post number of rounds

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