WOD Thursday 2-24-11

Warm Up

50 Jumping jacks

25 Pass throughs

20 Situps

15 Ovhd Squats

10 Pullups

5 Burpees

Strength

3 Rds not for time

10 Strict Pullups (add weight, if necessary)

10 Handstand Pushups

WOD

Run 400m

100 Overhead Squats for time (#95/65)

(everytime the bar leaves the overhead, locked out position, run 400m)

scale to keep WOD under 15 minutes

Post WOD time

WOD Thursday 2-24-11

Warm Up

Row 500m

then

Burgener warm up

Strength

Hang Power Snatch: 3-3-3-3-3

WOD

5 Rds

6 Power Cleans (#135/95)

6 Burpees

6 Power Cleans (#135/95)

6 Burpees

25 Double Unders

Post HPC 3RM and WOD time

WOD Wednesday 2-23-11

Warm Up

Run 400m

20 inch worms

30 Jumping Jacks

15 Pass throughs

15 back extensions

20 Lunge steps

15 Pushups

Strength

Split Jerk: 3-2-1-1-1

WOD

3 Minutes of SDHP (75/55)

- rest one minute

3 Minutes of Box Jumps (24/18)

- rest one minute

3 Minutes of KB Swings (53/35)

- rest one minute

3 Minutes of Pushups

Post Jerk 1RM and number of reps for each exercise

WOD Tuesday 2-22-11

Warm Up

75 Double Unders

2 rds

10 Pass throughs

10 Squats

10 Pushups

10 Situps

then

Coach led Burgener warmup

Strength

Front Squat: 10-10-10-10

WOD

"Amanda"

9-7-5

Squat Snatch (#135/95)

Muscle-Ups

or

3 Rds

21 Power Cleans (#95/65)

15 Ring Pullups

9 Ring Dips

Post Front Squat 10RM and WOD time

WOD Monday 2-21-11

Warm Up

Row 500m

2 Rds

15 Back Extensions

15 KB Swings (light)

15 Pullups

15 Squats

15 Good Mornings (PVC/Barbell)

Strength

Deadlift: 5-5-5-5

WOD

AMRAP20

5 HSPUs

10 Toes through rings (or KTEs)

20 Med Ball Cleans (20/12)

Post DL 5RM and rds completed of WOD

Team WOD Saturday 2-19-11

Sorry guys for the late post. I accidentally scheduled it to post at 12:01 PM vs. 12:01 AM. Ryan

Warm Up

100 double unders or 500m row

3 Rds

10 inch worms

10 Lunges

10 Ring Rows

10 Situps

Team WOD

In teams of 2

AMRAP20

25 Tire Flips

50m Burpee Broad Jumps (25m ea partner)

200m Partner Carry (100m ea partner)

Post rounds completed

WOD Friday 2-18-11

Warm Up

400m Run

2 Rds

10 Ovhd Squats (PVC)

10 Pullups

10 Situps

10 Back Extensions

5 Burpees

Strength

Overhead Squat: 3-3-3

then

Back Squat: 1x20 @60% 1RM

WOD

In 10 minutes:

Row 1000m

then

AMRAP

3 HSPUs

6 Ring Dips

Post Ovhd Squat 3RM and number of rounds completed of WOD