Thursday 11-3-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Ring Rows
10 Burpees
2 Rope Climbs
then
4 Spiderman Lunges


WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)


Post WOD time

Wednesday 11-2-11


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

Strength:
Bench Press
4-4-3-3


WOD:
4rds for time:
400m Row
20 Ring Push Ups (w/feet on box)
10 Sumo Deadlift Highpull (115/75)


Post Bench Press & WOD time

Tuesday 11-1-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Back Extension
10 Box Jumps
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


WOD:
2rds for time:
41 Double Unders
14 Pull Ups
14 Inverted Rows (in the racks using reverse grip)
31 Double Unders
13 Pull Ups
13 Inverted Rows
21 Double Unders
12 Pull Ups
12 Inverted Rows


Post WOD time

Monday 10-31-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pullups
10 Push Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch


Strength:
Front Squat
3-3-3-3

WOD:
AMRAP in 15 minutes
10 SHoulder Press (55% of 1 rep max)
15 Medball Scoop Toss (20/14)
20 Weighted Little Bigs (35/15)


Post Front Squat and number of rounds

Friday 10-28-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Good mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Clean
3-3-3-3

WOD:
In 12 minutes, 1 mile run and in the remaining time, do as many Toes to Bar as possible



Post Power Clean, mile time, and number of TTB

Thursday 10-27-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
11 Strict Pull ups
22 KB Swing (70/53)
12 Plate Overhead Lunges (35/15) 6 ea. leg


Post WOD time

Wednesday 10-26-11

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


Strength:
30* Incline Bench Press+Ring Chest Fly's
4x4+6

WOD:
AMRAP in 20 Minutes
14 Medball Squat Jump into Wallball Shot (20/14)
28 Double Unders
7 Power Snatch (135/85)


Post Incline Press+number of rounds