Wednesday 12-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

AMRAP in 20 minutes:
10 Hang Clean (145/90)
20 Box Jumps (30/24)
200m Run


Post number of rounds

Tuesday 12-19-11

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


Strength:
Closegrip Bench Press
5-5-5-5

WOD:
6 rds for time:
5 Wall Climbs
12-1-arm KB Highpulls (ea. arm) (70/53)
20 Jack Knives


Post Closegrip Bench Press & WOD time

The 5:45 am class on Monday 12-19-11 is cancelled.

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