Wednesday 11-30-11

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


WOD:
4rds for time:
400m Run
14 Box Step Ups (115/75)
18 KB Swings (70/53)


Post WOD time

Tuesday 11-29-11

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

Strength:
Incline Press
4-4-4-4

WOD:
AMRAP in 20 minutes
15 Pull Ups
20 Wallballs (20/14)
15 Roll Outs (135/95)
20 Alternating Push Up PLyo's (2-45lb. stacked plates)


Post WOD time

Monday 11-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Snatch
2-2-2-2

WOD:
10x 200m Row
-Rest 45sec. after each set


Post Power Snatch & Average time on 200m Row

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