Tuesday 12-6-11

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


WOD:
AMRAP in 15 minutes
35 Double Unders
10 Clean & Jerk (135/95)


Post number of rounds

Monday 12-5-11

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


Strength:
Bench Press
1-1-1-1

WOD:
for 20 minutes:
1 Burpee Tuck Jump
2 Inverted Rows (in cage)
3 Sit Ups
4 Burpee Tuck Jumps
5 Inverted Rows
6 Sit Ups
"
"
"


Post Bench Press & number of reps

Friday 12-2-11


Warm Up:
2rds
10 Pass Throughs
10 Good mornings
10 Push Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
2-2-2-2

WOD:
Death by Squat Cleans+Sumodeadlift Highpull


Post Back Squat & number of reps

Thursday 12-1-11

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


WOD:
AMRAP in 20 minutes:
44 Double Unders
22 Lateral Box Jumps (24/18)
11 Toes to Bar


Post WOD time

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