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
Tuesday – 4/19/11
Strength: Deload Week
Skill Practice: KB Snatch
WOD: “Nancy”
5 Rounds
15 OHS 95/65
400m Run
Stretch/Foam Roll
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