Thursday 11-17-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups

rest 5-10 minutes

Manual Leg Curl Resistance 3x4
+
Magnets 3x5




Post WOD time

Wednesday 11-16-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Closegrip Bench Press+Band Overhead Tricep Extension
4x4+8


WOD:
AMRAP in 20 minutes:
10 Hang Cleans (145/90)
40 Double Unders
10 Chin Ups


Post Closegrip Press & number of rounds

Tuesday 11-15-11

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


WOD:
for time:
10 Thrusters (115/75),200m Run
9 Thrusters, 200m Run
8 Thrusters, 200m Run
7 Thrusters, 200m Run
"
"
"
"
1 Thruster, 200m Run


Post WOD time

Monday 11-14-11


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

Strength:
Shoulder Press
3-3-3-3


WOD:
"Tabata" You Gotta Be Kidding Me
Shoot Throughs, Box Jumps (24/18), Knee Ups, Burpees


Post Shoulder Press & combined total number of reps

Friday 11-11-11

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


Strength:
Back Squat
2-2-2-2
then
RDL
5-5-5-5


WOD:
Death by Clean & Jerk (135/85)


Post Back Squat & number of reps

Thursday 11-10-11

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


WOD:
7rds for time:
12 Kness to Elbows
36 Double Unders


Post WOD time

Wednesday 11-9-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Goodmorning
20 Jumpinjg Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength
Alt.+Alt. DB Bench Press
4x4+4


WOD:
AMRAP in 15 minutes:
300m Row
20 Closegrip Hand Release Push Ups
20 KB Swings (70/53)


Post DB Bench Press & number of rounds