Monday 12-19-11

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


Strength:
Back Squat
1-1-1-1

WOD:
for Time
20 Double Unders
20 Cal Row
400m Run
30 Double unders
30 Cal Row
600m Run
40 Double Unders
40 Cal Row
800m Run


Post Back Squat & WOD time

Friday 12-16-11

Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time
8 Chest Fly's (on the rings)
12 Ring Dips
16 Knees To Elbows (KTE)
20 Ring Rows


Post WOD time

Thursday 12-15-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climbs
then 4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Snatch
1-1-1-1

WOD:
AMRAP in 16 minutes:
12 reps of-1 Box Jump (24/18) into 2 Wallball Shots(20/14)
16 KB Swings (70/53)


Post Power Snatch & number of rounds

Wednesday 12-14-11

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

Strength:
DB Incline Press
5-5-5-5

WOD:
4rds for time:
20 Hand Release Burpees
400m Run
12 Deadlifts (225/185)


Post DB Incline Press & WOD time

The 7:15 pm class tonight is cancelled.

Tuesday 12-13-11

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

WOD:
AMRAP in 20 minutes
400m Row
20 Weighted Superman (15/10)
20 Weighted Reverse Superman (15/10)
40 Double Unders


Post number of rounds

Monday 12-12-11

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

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

then

RDL
5-5-5-5
&
L-Sit
4x15 sec.


Post Fran time