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
Sunday – 4/17/11
WOD: AMRAP 15 mins.
10 KB Swing
10 Lunges
10 Double Unders
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
Tuesday – 4/12/11
Strength: Press 5/3/1+
WOD: 4 Rounds
10 Pushup DB Row
15 Squat Jump to 12″
10 Knees to Elbows
15 Slam Ball
Stretch/Foam Roll
Monday – 4/11/11
Strength: Back Squat 5/3/1+
Skill (Post WOD): Deadlift Shrug (Clean Grip)
WOD: “Helen”
3 Rounds
400m Run
21 KB Swing 53/35
12 Pullups
Stretch/Foam Roll
Sunday – 4/10/11
WOD: 3 Rounds
40 Slam Ball
30 Situps
20 DB Lunge (Low Carry)
10 Box Jump Overs
Stretch/Foam Roll
Saturday “Buddy WOD” – 4/9/11
WOD: Teams of 2
“Pet Rocks”
3 Rounds
1 Round = AMRAP 5 mins./rest 2 mins.
5 Burpees
5 Clean Thrusters
5 V-ups
One person holds dumbbells (pet rocks) while other partner completes 1 full round, then switch