Tuesday – 4/19/11
Strength: Deload Week Skill Practice: KB Snatch WOD: “Nancy” 5 Rounds 15 OHS 95/65 400m Run Stretch/Foam Roll
Strength: Deload Week Skill Practice: KB Snatch WOD: “Nancy” 5 Rounds 15 OHS 95/65 400m Run Stretch/Foam Roll
Strength: Deload Week Skill Practice: Kipping Pullup WOD: 8 Rounds 8 Press 12 Slam Ball 16 Double Unders Post WOD:
WOD: AMRAP 15 mins. 10 KB Swing 10 Lunges 10 Double Unders Stretch/Foam Roll
“Buddy WOD”: Teams of 3 1500m Row 150 Situps 135 Mountain Climbers 120 Wall Ball 105 Slam Ball 6 Building
WOD: “Fran” 21-15-9 Thrusters 95/65 Pullups Open Gym/Choice Practice Time Stretch/Foam Roll
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
Strength: OHS 5×3 Skill Practice: Push Jerk WOD: 3 Rounds 2 mins. Push Jerk 2 mins. Situps 2 mins. Box
Strength: Press 5/3/1+ WOD: 4 Rounds 10 Pushup DB Row 15 Squat Jump to 12″ 10 Knees to Elbows 15
Strength: Back Squat 5/3/1+ Skill (Post WOD): Deadlift Shrug (Clean Grip) WOD: “Helen” 3 Rounds 400m Run 21 KB Swing
WOD: 3 Rounds 40 Slam Ball 30 Situps 20 DB Lunge (Low Carry) 10 Box Jump Overs Stretch/Foam Roll