Tuesday – 5/24/11
Strength/Skill: 3-3-2-2-1-1-1 OHS
WOD: 6 Rounds
10 Power Cleans
10 Dips
10 Knees to Elbows
Post WOD: 400m Run
Stretch/Foam Roll
Strength/Skill: 3-3-2-2-1-1-1 OHS
WOD: 6 Rounds
10 Power Cleans
10 Dips
10 Knees to Elbows
Post WOD: 400m Run
Stretch/Foam Roll
Strength: 3×8 Press
WOD: AMRAP 20 mins.
5 Strict Pullups
10 Back Racked Lunge
15 Double Unders
Post WOD: 40 Back Extensions
Stretch/Foam Roll
WOD: Teams of 3
Complete 4000m Row as a team.
Compile as many reps of KB Swings and Situps until all teams are done rowing.
Each person must be doing a different exercise at all times
When a team finishes 4000m before other team, one person will rest while other teammates continue work on KB Swings and Situps, rotate rest/kb swing/situps as necessary.
When last team finishes 4000m Row workout is over.
Winner of Row: Tabata Choice (post WOD)
Winner of reps (if different team): Tabata Burpees (post WOD)
Winner of nothing: Tabata Row (post WOD)
Stretch/Foam Roll
WOD: Kelly
5 Rounds
400m Run
30 Box Jump
30 Wall Ball
Stretch Foam
Strength: 5×5 Deadlift
WOD: 3 Rounds
5 reps of [1 KB Snatch (L)/2 S. Arm OHL]
5 reps of [1 KB Snatch (R)/2 S. Arm OHL]
5 reps of [KB Clean (L)/Front Squat]
5 reps of [KB Clean (R)/Front Squat]
Stretch/Foam Roll
5×3 Split Jerk
WOD: AMRAP 15 mins.
6 Toes to Bar
8 DB Power Clean
10 DB Push Press
Post WOD: 40 Hip Extensions
Stretch/Foam Roll
Strength: 5×5 Press
WOD: 40 Situps
30 KB Swings
20 Pullups
10 Box Jumps
5 Burpees
10 Box Jumps
20 Pullups
30 KB Swings
40 Situps
Post WOD: Tabata Squats
Stretch/Foam Roll
Strength: 5×5 Back Squat
WOD: Diane
21-15-9
Deadlift
HSPU
Stretch/Foam Roll
WOD: Teams of 2
Accumulate as many points as possible as a team
Both partners work at same time.
Two 10 minute periods w/ 2 mins. rest in between
1 POINT = …
…10 squats
10 situps
10 lunges
8 kb swings
8 pushups
8 p-bar dips
5 pullups
5 burpees
5 knees to elbows
3 ring dips
3 wall ball
1 building lap
1 skin the cat
1 rope climb
250m row = 2 PTS
200m run = 3 PTS
500m row = 5 PTS
400m run = 7 PTS
Stretch/Foam Roll
Strength: 3×3 Deadlift
Skill: Handstand/Handstand Pushup
Pre WOD: 200m Run
WOD: AMRAP 10 mins.
5 HSPU
10 Dips
Post WOD: 400m Run
Stretch/Foam Roll