Month: March 2012

120330 Friday

Warm Up 20 KB Swing 5R/5L Halo 10 SDLHP 3 Rounds Skill EMOTM 10m 4 Full Snatch (95/75) WOD Randy 75 Power Snatch (75/53)

120329 Thursday

Warm Up 2min Jump Rope 10 Good Morning Squat (45/33) 5 Dive Bomb Push Ups 30 PVC Pass Thru’s 2 Roounds Strength 50 BW Back Squats w/ Partner; 1 Person Squats, 1 Person does Wall Walks/Holds Switch EMOTM until each Partner has done 50 Back Squats WOD AMRAP 8min 5 Wall Ball 9 Toe to …

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120328 Wednesday

Warm Up Running Drills Mobility Drills Skill OH Squat Practice and Tabata Push Jerk (135/95) WOD Runnin Annie 50-40-30-20-10 Double Under Sit Ups 400m Run

120327 Tuesday

Warm Up 7 Push Ups 7 Squats 7 Sit Ups 7 Rounds Skill 3×5 Ring Dips or Bar Dips 3×10 Pull Up, C2B Pull Up, or Muscle Up Transition WOD 300m Row 30 Ring Rows 300m Row 30 Barbell Snatches (From Power Position) 300m Row 30 Ball Slams 2 Rounds

120326 Monday

Warm Up 15 Squats 15 KB Swing 20 Lunges 3 Rounds Strength EMOTM for 10min 5 Deadlift (275/205) 3 Front Squats (155/105) WOD Burpee Buy-In 30 21-15-9 Power Clean (135/95) Box Jump (30/24) Burpee Cash-Out 30

120323 Friday

Warm Up 10 Snow Shovels 5 Burpees 10 Rainbows 5 Burpees 10 Goblet Squats 5 Burpees 3 Rounds WOD Shankel Complex 1 Clean Deadlift 3 Shrugs 2 Hang Power Cleans 2 Hang Squat Cleans 2 Jerks to Failure….

120321 Wednesday

Warm Up 10 Slam Balls 10 Box Jumps 20 Push Ups 4 Rounds Skill Pull Up/Muscle Up Practice WOD 1500m Row then 7 Power Cleans (145/103) 5 Burpees AMRAP 5min

120319 Monday

Warm Up 200m Row 40 KB Swing (20R/20L) 20 Halos (10R/10L) 3 Rounds Strength Push Jerk 5-3-1 WOD 10 Burpees 10 Chest to Bar Pull Ups 5 Rounds

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