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
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
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
WOD: 3 Rounds
40 Slam Ball
30 Situps
20 DB Lunge (Low Carry)
10 Box Jump Overs
Stretch/Foam Roll
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
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
Strength: OHS 3×3
Skill Practice: Power Snatch
WOD: 5 Rounds
10 Pullups
10 Power Snatch
Post WOD: 200m Run
Stretch/Foam Roll
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
Strength: Back Squat 3/3/3+
Skill: Rope Climb
WOD: AMRAP 12 mins.
10 Dips
10 Cleans
Stretch/Foam Roll
Strength: If you have kipping pullups, but are still working your strict pullup strength, do max reps for 3 sets with 2 mins. rest between sets. Use band(s) if necessary to get multiple reps. If your are strong with strict pullups do ascending weight for a 3×3.
Skill Practice: Kipping Pullup and Back Extensions
WOD: “Filthy Fifty”
50 Box Jump
50 Jumping Pullups
50 KB Swing
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Stretch/Foam Roll
9am WOD: Open Gym
Recovery Day… Extra stretching and foam rolling recommended.