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Friday – 4/22/11

Strength: Delaod Week

Skill: L-Hold

WOD: AMRAP 10 mins.
15 Double Unders
10 Knees to Elbows
5 Pullups

Post WOD: 400m Run
20 Burpees

Thursday – 4/21/11

Strength: Deload Week

Skill: Jumping and Landing

WOD: “Elizabeth”
21-15-9
Cleans
Dips

Stretch/Foam Roll

Wednesday – 4/20/11

Strength: Deload Week

Skill Practice: Handstand

WOD: 21-6-18-9-15-12
Deadlift 165/115
Box Jump 20″

Stretch/Foam Roll

Tuesday – 4/19/11

Strength: Deload Week

Skill Practice: KB Snatch

WOD: “Nancy”
5 Rounds
15 OHS 95/65
400m Run

Stretch/Foam Roll

Monday – 4/18/11

Strength: Deload Week

Skill Practice: Kipping Pullup

WOD: 8 Rounds
8 Press
12 Slam Ball
16 Double Unders

Post WOD: 800m Run

Stretch/Foam Roll

Saturday – 4/16/11

“Buddy WOD”:

Teams of 3

1500m Row
150 Situps
135 Mountain Climbers
120 Wall Ball
105 Slam Ball
6 Building Laps
90 Lunges
75 Pushups
30 Burpees
450 Single Unders

Get it done in any order, any way, all working at once

Stretch/Foam Roll

Friday – 4/15/11

WOD: “Fran”
21-15-9
Thrusters 95/65
Pullups

Open Gym/Choice Practice Time

Stretch/Foam Roll

Thursday – 4/14/11

Strength: Deadlift 5/3/1+

WOD: 10,9,8,7,6,5,4,3,2,1
Power Clean 135/85
KB Swing 70/53

Post WOD: 250m Row

Stretch/Foam Roll

Wednesday – 4/13/11

Strength: OHS 5×3

Skill Practice: Push Jerk

WOD: 3 Rounds
2 mins. Push Jerk
2 mins. Situps
2 mins. Box Jump
1 min. rest

Stretch/Foam Roll

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