Thursday 1-19-12

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


Strength:
Back Squat
3-3-3-3

WOD:
for time:
Do 8 KB Swings to start each minute (70/53),and in the remaining time do Hand Release Burpees. Complete a total number of 75 Hand Release burpees.


Post Back Squat & WOD time

Wednesday 1-18-12

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

WOD:
5rds for time:
8 Hang Snatch (115/65)
32 Double Unders
12 Roll Outs (same weight as Hang Snatch)


Post WOD time

Tuesday 1-17-12

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornigs
10 Sit Ups
10 Ring Rows
then
4 Spiderman Lunge
Pretzel Stretch


Strength:
Closegrip Press
5-5-5-5


WOD:
for 20 minutes:
2 Alt. Pull Ups
2 Shoot Throughs
2 Pistols (total=1+1)
4 Alt. Pull Ups
4 Shoot Throughs
4 Pistols
"
"
"


Post Strenght & WOD time

SCHEDULE CHANGE FOR TODAY 1-16-12

THERE WILL ONLY BE AM CLASSES TODAY, NO PM CLASSES DUE TO THE HOLDAY.

Monday 1-16-12

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


WOD:
"Kelly"
5rds for time:
400m Run
30 Wall Balll (20/14)
30 Box Jumps (24/18)


Post WOD time

Schedule Change

There will only be the regularly scheduled AM classes on Monday the 16 due to the holiday.

Friday 1-13-12

Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Sit ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Push Jerk
2-2-2-2

WOD:
AMRAP in 20 minutes:
13 Ring Dips
16 Quick feet Drills (Toe touches) ea. foot -2 stacked plates
19 Medball Slams (20/14)


Post WOD time