Wednesday 11-23-11

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

Strength:
Front Squat
2-2-2-2

WOD:
AMRAP in 15 minutes
42 Double Unders
14 Overhead Barbell Lunges (115/75)
10 Rollouts


Post Front Squat & umber of rounds

Tuesday 11-22-11

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

Strength:
Bench Press
2-2-2-2


WOD:
for time:
200m Run
20 Ring Dips
200m Row
20 Ring Dips
400m Run
20 Ring Dips
400m Row
20 Ring Dips
600m Run
20 Ring Dips
600m Row


Post Bench Press & WOD time

Monday 11-21-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Pull Ups
then
4 spiderman Lunges
Pretzel Stretch


Strength:
Deadlift
2-2-2-2


WOD:
5rds for time:
12 One-arm KB HighPull (53/35) ea. arm
24 Wallball Shots (20/14)
24 Weighted Toe Touches (35/15)


Post Deadlift & WOD time

Friday 11-18-11

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


Strength:
Overhead Squat
2-2-2-2

WOD:
300m Row
Clockwise Rotation (on hands)
400m Row
Clockwise+Counter Clockwise Rotation
500m Row
2x Clockwise+1x Counter Clockwise Rotation
600m Row
2x Clockwise+2x Counter Clockwise Rotaion


Post OH Squat & WOD time

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