Wednesday 2-22-2012

Warm Up:
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups

Strength:
RDL
3-3-3-3

WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75

Please note new class times starting Monday Feb. 20,2012

Click on "Schedule" on this blog.

Tuesday 2-21-2012

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Air Squats
10 Box Jumps
10 Ring Rows
10 Back Extensions
10 Groiners

WOD:
4 Rounds for Time:
15 Lunge Steps w/Plate Overhead 45/25 (alternating legs)
20 KB Swings 70/53
200m Run
25 Push Ups

Monday 2-20-2012

Warm Up:
Run 400m
Then 2 Rounds:
15 Pass Throughs
15 OHS
10 Push Ups
10 Sit Ups

Strength:
Overhead Squats
5-5-5-5

WOD:
4 Rounds for Time
8 Front Squats 170/110
50 Double Unders
15 Pull Ups

Friday 2-17-2012

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Lunges
10 Sit Ups
10 Push Ups

Strength:
Push Press
5@70%, 3@80%

WOD:
AMRAP 16min
25 Box Jumps 30/24
20 KTE
25 Wall Balls

Thursday 2-16-2012

Warm Up:
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups

Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall

WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs

Wear a weight vest for added fun :)

Wednesday 2-15-2012

Warm Up:
Row 400m
Then 3 Rds:
10 Pass Throughs
10 Overhead Squats
10 Push Ups
10 Back Extensions

Strength:
Bench Press
3-3-3-3

WOD:
Blurring the line between intensity and form. Stay focused and use your best snatch form...

AMRAP 15 min
5 Snatch 115/75
10 Bar Facing Burpee