Friday 10-28-11


Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Good mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Power Clean
3-3-3-3

WOD:
In 12 minutes, 1 mile run and in the remaining time, do as many Toes to Bar as possible



Post Power Clean, mile time, and number of TTB

Thursday 10-27-11


Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
5rds for time:
11 Strict Pull ups
22 KB Swing (70/53)
12 Plate Overhead Lunges (35/15) 6 ea. leg


Post WOD time

Wednesday 10-26-11

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


Strength:
30* Incline Bench Press+Ring Chest Fly's
4x4+6

WOD:
AMRAP in 20 Minutes
14 Medball Squat Jump into Wallball Shot (20/14)
28 Double Unders
7 Power Snatch (135/85)


Post Incline Press+number of rounds

Tuesday 10-25-11

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


WOD:
2rds for time:
15 Lateral into Forward Box Jumps (24/18)
400m Row
12 Lateral into Forward Box Jumps
500m Row


Post WOD time:

Monday 10-24-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Back Squat
4-4-3-3
then
RDL
5-5-5-5


WOD:
4rds for time:
20 Ring Dips
20 Ring Rows
20 Burpees
20 Jack Knives


Post Back Squat & WOD time

Friday 10-21-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch


Deadlift:
3-3-3-3


WOD:
AMRAP in 20 minutes:
2 Thrusters (115/75)
2 Sumo Deadlift (115/75)
4 Thrusters
4 Sumo Deadlift
6 Thrusters
6 Sumo Deadlift
"
"
"
"

Post Deadlift & number of reps

Thursday 10-20-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch


Strength:
Gluteham Raise
5-5-5


WOD:
5rds for time
10 Shoot Throughs
20 Weighted Sit Ups(behind head) (10/5)
30 Double Unders

Post WOD time