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
Friday – 4/8/11
Strength: Deadlift 3/3/3+
Challenge: Tabata Squats
WOD: AMRAP 15 mins.
10 Ring Pushups
5 Toes to Bar
10 Push Press
200m Run
Stretch/Foam Roll
Thursday – 4/7/11
Strength: OHS 3×3
Skill Practice: Power Snatch
WOD: 5 Rounds
10 Pullups
10 Power Snatch
Post WOD: 200m Run
Stretch/Foam Roll
Wednesday – 4/6/11
Strength: Press 3/3/3+
Skill Practice: Hip Extensions
WOD: 4 Rounds
8 Ring Rows
12 KB Clean & Jerk
16 Situps
20 Double Unders (Singles 4/1)
Post WOD: 25 Hip Extensions
Stretch/Foam Roll
Tuesday – 4/5/11
Strength: Back Squat 3/3/3+
Skill: Rope Climb
WOD: AMRAP 12 mins.
10 Dips
10 Cleans
Stretch/Foam Roll