Tuesday 2-7-12

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


WOD:
3rds for time:
800m Run
15 1-arm KB High Pulls (ea. arm)(53/35)



Post WOD time

Monday 2-6-12

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


Strength:
Incline Press
2-2-2-2

WOD:
5rds for time:
2 Ring Shoot Throughs
4 Knee To Elbows
6 Lunges
8 Split Squat jumps
10 Ring Shoot Throughs
12 Knees To Elbows
14 Lunges
16 Split Squat Jumps


Post Incline Press & WOD time

Friday 2-3-12

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


Strength:
Shoulder Press
2-2-2-2

WOD:
AMRAP in 16 minues:
9 Power Snatch (135/95)
7 OH Squat (135/95)
11 Bent Over Row (135/95)


Post Shoulder Press & number of rounds

Thursday 2-2-12

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

WOD:
4rds for time:
12 Box +Band Jumps (24/18)
400m Row
24 Little Bigs w/plate (15/25)


Post WOD time

Wednesday 2-1-12

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

Skill:
Practice on 1-arm KB Snatch for 10 minutes


WOD:
4rds for time:
13 Medball Clean into Wallball Shot (20/14)
400m Run
15 Ring Rows


Post WOD time

Tuesday 1-31-12

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

Strength:
Alt.+Alt. Double DB Bench Press
4x3+3+3

WOD:
AMRAP in 20 minutes:
12 Pull Ups
6 Push Up Plyo's (2-45's+25# plates stacked on ea.side)
36 Double Unders


Post DB Bench Press & number of rounds

Monday 1-30-12

Warm Up:

50 Double Unders

2rds

10 Pass Thoughs

10 Back Extensions

10 Sit Ups

10 Push Ups

then

4 Spiderman Lunges

Pretzel Stretch

WOD 1:

"Grace"

30 Clean & Jerks (135/95)

then 5-7 minute rest

"Tabata" (30 seconds of work, 15 seconds of rest)

Squat Jumps & Jack Knives (Alternate from on exercise to the other)

Post Grace time & total number of Squat Jumps (SQ)& Jack Knives(JK).