Friday – 4/29/11
Strength: 5×3 Press
WOD: Bear Complex
1 Set = Power Clean/Front Squat/Push Press/Back Squat/Push Press
7 Sets = 1 Round
Workout = 5 Rounds
Thursday – 4/28/11
Skill: Front Squat
Strength: 5×3 Front Squat
WOD: 5 Rounds
10 Toes to Bar
15 Box Jump
20 Slam Ball
Stretch/Foam Roll
Wednesday – 4/27/11
Skill: Push Press
Strength: 7×1 Push Press
WOD: Tabata Something Else
1 round = :20 work/ :10 rest
8 rounds per exercise
Pullups
Pushups
Situps
Squats
Stretch/Foam Roll
Tuesday – 4/26/11
Skill: Deadlift
Strength: 7×1 Deadlift
WOD: 4 Rounds
10 Burpees
20 Lunges
30 Double Unders
Stretch/Foam Roll
Monday – 4/25/11
Strength: 5×3 OHS
Skill Practice: KB Snatch
WOD: 5 Rounds
10 KB Snatch
10 Back Racked Squat Jump
Post WOD: Tabata Situps
Stretch/Foam Roll
Saturday “Buddy WOD” – 4/23/11
WOD: Teams of 2
1 round = :30 on / :30 off
5 Rounds each exercise
Single Unders
Push Press
PVC Thruster
KB Swing
Leg Lift
add teams total reps for score
Stretch/Foam Roll
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