Tuesday 10-25-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds for time:
15 Lateral into Forward Box Jumps (24/18)
400m Row
12 Lateral into Forward Box Jumps
500m Row


Post WOD time:

Monday 10-24-11

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


Strength:
Back Squat
4-4-3-3
then
RDL
5-5-5-5


WOD:
4rds for time:
20 Ring Dips
20 Ring Rows
20 Burpees
20 Jack Knives


Post Back Squat & WOD time

Friday 10-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Deadlift:
3-3-3-3


WOD:
AMRAP in 20 minutes:
2 Thrusters (115/75)
2 Sumo Deadlift (115/75)
4 Thrusters
4 Sumo Deadlift
6 Thrusters
6 Sumo Deadlift
"
"
"
"

Post Deadlift & number of reps

Thursday 10-20-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Gluteham Raise
5-5-5


WOD:
5rds for time
10 Shoot Throughs
20 Weighted Sit Ups(behind head) (10/5)
30 Double Unders

Post WOD time

Wednesday 10-19-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Push Ups
10 Goddmornings
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Dumbell Bench Press
5-5-5-5

WOD:
"Helen"
3rds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups


Post Dumbell Bench Press & WOD time

Tuesday 10-18-11

Warm Up
400m Row
2rds
10 Pass Throughs
10 Overhead
10 Push Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
AMRAP in 15 minutes:
14 Burpee-Wallball Shots (20/14)
14 Box Step Ups (115/75) (7 ea. leg w/barbell)


Post WOD time

Monday 10-17-11


Warm Up
400m Run
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 spiderman Lunges
Pretzel Stretch


Strength:
Front Squat + Box Jumps (for height)(start at a certain height, then after ea. set, add a10lb, 15 lb,25lb,35, or 45 lb. plate on top)
4x4+5


WOD:
4rds for time:
500m Row
15 Medball Get Ups (hands free) 20/14


Post Front Squat & Box Jump height and WOD time