Tuesday 2-28-2012

Warm Up:
Run 200m Forward
Run 200m Backward
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Sit Ups (on GHD)
10 Hip Extensions
STRETCH AS NEEDED!

WOD:
4 Rounds for Time:
Run 400m
15 Pull Ups
15 Burpees

Monday 2-27-2012

Warm Up:
Row 400m
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Hip Extensions
10 Push Ups
10 Ring Rows
Stretch as needed!

Strength:
Back Squat
3-3-3-3

WOD:
AMRAP 15 MIN:
20 Air Squats
15 KB Swings 70/53
5 Shoot Throughs

Friday 2-24-2012

Warm Up:
400 Run w/ medball
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Back Extensions
10 Push Ups
10 Ring Rows

WOD:
AMRAP 16 min
400m Row
7 Push Press 135/85
11 Bent Over Rows 135/85

Thursday 2-23-2012

Warm Up:
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed


Skill Work:
For 10 min work on Bridge Ups and Bridge Holds

WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups

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