Thursday – 5/19/11

Strength: 5×5 Deadlift

WOD: 3 Rounds
5 reps of [1 KB Snatch (L)/2 S. Arm OHL] 5 reps of [1 KB Snatch (R)/2 S. Arm OHL] 5 reps of [KB Clean (L)/Front Squat] 5 reps of [KB Clean (R)/Front Squat]

Stretch/Foam Roll

Wednesday – 5/18/11

5×3 Split Jerk

WOD: AMRAP 15 mins.
6 Toes to Bar
8 DB Power Clean
10 DB Push Press

Post WOD: 40 Hip Extensions

Stretch/Foam Roll

Tuesday – 5/17/11

Strength: 5×5 Press

WOD: 40 Situps
30 KB Swings
20 Pullups
10 Box Jumps
5 Burpees
10 Box Jumps
20 Pullups
30 KB Swings
40 Situps

Post WOD: Tabata Squats

Stretch/Foam Roll

Saturday “Buddy WOD” 5/14/11

WOD: Teams of 2
Accumulate as many points as possible as a team
Both partners work at same time.
Two 10 minute periods w/ 2 mins. rest in between

1 POINT = …
…10 squats
10 situps
10 lunges
8 kb swings
8 pushups
8 p-bar dips
5 pullups
5 burpees
5 knees to elbows
3 ring dips
3 wall ball
1 building lap
1 skin the cat
1 rope climb
250m row = 2 PTS
200m run = 3 PTS
500m row = 5 PTS
400m run = 7 PTS

Stretch/Foam Roll

Friday – 5/13/11

Strength: 3×3 Deadlift

Skill: Handstand/Handstand Pushup

Pre WOD: 200m Run

WOD: AMRAP 10 mins.
5 HSPU
10 Dips

Post WOD: 400m Run

Stretch/Foam Roll

Thursday – 5/12/11

Skill: 7×1 Clean & Jerk

WOD: 3 Rounds
15 KB Swing
15 Knees to Elbows

3 Rounds
15 Slam Ball
15 Burpees

Stretch/Foam Roll

Wednesday – 5/11/11

Strength: 3×3 Press

Skill: Snatch
OHL (Barbell)

WOD: AMRAP 15 mins.
5 Snatch
10 OHL
15 Double Unders

Stretch/Foam Roll

Tuesday 5/10/11

Strength: 3×3 Front Squat

Skill: KB Snatch

WOD: 4 Rounds
10 Box Jump
20 KB Snatch
30 Situps

Stretch/Foam Roll

Monday – 5/9/11

Warmup: 3×3 Arm Bar
3×3 Turkish Getup
20 PVC OHS

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

Stretch/Foam Roll