Wednesday

OHS
5-5-3-3-1-1

WOD
21-15-9 (just on OHS)
OHS
30 Double unders or attempts

CASH OUT
50 situps
50 Back extensions

Tuesday

Press/Push press
1-10-1-20-1-30
On the (1) do a press, on the (10,20,30) Push press

Wod
Mini Cindy
10 minute AMRAP
5 pull ups
10 Push ups
15 Squats

Monday

Partner up.  1-5 of Deadlift no heavier than 185/115

Then, 10 Minutes to establish a 1RM

 

WOD

5 Rounds

5 Deadlifts 275/185

7 Box Jumps

9 Chest 2 Bar Pull ups

Friday

Snatch (catch in squat)

2-2-2-1-1

 

WOD

5 Rounds

5 Power snatch (135/95)

50 Double unders or attempts

Thursday

Open Wod 1

7 minutes of burpees

Both hands must touch a point 6" above reach while standing.

Backsquat
5x5

Wednesday

Press

5-5-3-3-3

 

WOD

10-1

Push Press 95/65

GHD Sitps

Box Jumps 24/20

Tuesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/65)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 Squat Cleans (95/45)
Run 400m

Monday

Strength
1 Power clean
1 Hang power clean + front squat
1 Clean

Above is one set.  Take 12 minutes to reach a max

WOD
15 min AMRAP
5 power cleans (135/95)
10 pull ups

Monday

Front squats
5_5_5_3_3_3

Wod
15_12_9
Thrusters (135/95)
Burpee pull ups

Tuesday

Press

5x5

 

WOD

15 min AMRAP

 

5 Ring dips

10 pull ups

15 medball cleans

 

*at the beginning of every minute do 5 wall ball throws.  so start the wod with wall balls and do an amrap of the above stopping every minute to do your wall ball throws

Monday

Monday 2/06/12

 

Back Squats

5x5

 

WOD 21-15-9

 

Overhead Squats (95/65)

KB Swings (55/35)

Situps

Friday

Bench Press
5-5-3-3-1-1

WOD
5 Rounds
Max bench press (body weight)
Max pull ups

Thursday's Leg Burner

Front Squats
5-5-3-3-1-1

12 Min AMRAP
5 Front squats (155/95)
10 Wall Ball (20/14)
15 Box jumps (24/20)

Wednesday

3 WOD NIGHT

WOD 1
"Annie"
50-40-30-20-10
Double unders (or attempts)
situps

Rest no more than 3 min

WOD 2
10 Min AMRAP
1500m Row
Overhead squats (95/75)
You will row your 1500 m and use the remaining time to do as many OHS as possible

Rest no more than 4 min

WOD 3
5 Rounds
7 Power snatch (75/45)
14 Clapping push ups