Tuesday – 4/5/11

Strength: Back Squat 3/3/3+

Skill: Rope Climb

WOD: AMRAP 12 mins.
10 Dips
10 Cleans

Stretch/Foam Roll

Monday – 4/4/11

Strength: If you have kipping pullups, but are still working your strict pullup strength, do max reps for 3 sets with 2 mins. rest between sets. Use band(s) if necessary to get multiple reps. If your are strong with strict pullups do ascending weight for a 3×3.

Skill Practice: Kipping Pullup and Back Extensions

WOD: “Filthy Fifty”
50 Box Jump
50 Jumping Pullups
50 KB Swing
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Stretch/Foam Roll

Saturday “Buddy WOD” – 4/2/11

AMRAP 20 mins.
Teams of 2, 1 partner works at a time, split the reps how you want

400m Row
30 Wall Ball
30 Box Jump
30 Situps

Stretch/Foam Roll

Friday – 4/1/11

Strength: 3×5 OHS

Skill Practice: KB Clean

WOD: 4 Rounds
AMRAP 4 mins.
Rest 2 mins. between rounds
10 KB Clean
5  Burpees
10 Slam Ball

Stretch/Foam Roll