Tuesday 1-3-12

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


WOD:
"Helen"
400m Run
21 KB Swings (53/35)
12 Pull Ups

then

RDL
5-5-5-5


Post WOD time

Monday 1-2-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Goodmornings
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Max Box Jump Height


WOD:
AMRAP in 20 minutes:
7 Shoulder Press (135/65)
14 Medball Scoop Toss (20/14)
21 Weighted SitUps (10/5)behind the head



Post Box Jump Height & number of rounds

Friday 12-30-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Power Snatch
3-3-3-3

WOD:
10 Half Gasers (50 yrds down and 50 yrds back)
rest 45 sec. between ea. set


Post Power Snatch & average WOD time

Thursday 12-29-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornings
10 Sit Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
"Tabata"
KB Swings (70/53)
Ring Dips
Lateral Box Jumps (24/18)


Post lowest number of reps for each exrecise

Wednesday 12-28-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Incline Press
3-3-3-3

WOD:
3rds
For 5 minutes, do 600m Row,then in the remaining time, do as many overhead medball wall ball throws (20/14) as possible.
(rest 1 minute after ea. round)



Post Incline Press & number of medball wall throws

Tuesday 12-27-11

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


WOD:
AMRAP in 20 minutes:
8 Push Jerks (135/75)
400m Run
10 Rollouts (135/75)


Post number of rounds

Monday 12-26-11

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

Stength:
Overhead Squat
3-3-3-3

WOD:
5 rds for time:
16 Burpees
14 Chest to Bar Pullups (CTB)
12 Split Squat Jumps


Post OH Squat & WOD time