Tuesday - 02/21/2012 - Run or row

Strength:

5x3 Front Squat

WOD:

For Time

• 400m Run or 500m Row
• 25 Push ups
• 400m Run or 500m Row
• 25 Sit ups
• 400m Run or 500m Row
• 25 pull ups

Monday - 02/20/2012 - Ring Row and Wall Ball

Strength:

5x3 Bench Press

WOD:

20 - 15 - 10 - 5 - 10 - 15 - 20

Ring Row

Wall Ball

Saturday - 02/18/2012 - Squat Clean and Jerk

Skill:

Pull up assistance work

Hold top position for 

x2 each work :10/:15/:20/:25/:30/

rest :30 between attempts

if cannot hold top position hold dead hang

WOD:

Open WOD 11.3

5 min AMRAP

Squat Clean and Jerk (165,110)

Friday - 02/17/2012 - Burpees and Double Unders

Strength:

5x3 Hang Power Clean

WOD:

For Time

Burpees - Double Unders

1 20

2 19

3 18

4 17

5 16

6 15

7 14

8 13

9 12

10 11

11 10

12 9

13 8

14 7

15 6

16 5

17 4

18 3

19 2

20 1

Thursday - 02/16/2012 - Lunges and Sumo Deadlift High Pulls

Strength:

5x3 Front Squat

WOD:

3 rounds

• 30 Overhead plate lunges (45#/25#) alternate legs
• 30 KB SDHP (53#/35#)

Wednesday - 02/15/2012 - Tabata This

Strength:

5x3 Bench Press

WOD:

Tabata This

8 rounds of 20 sec on 10 sec off of each

• Squats
• Push ups
• Sit ups
• Pull ups

Tuesday - 02/14/2012 - Jackie

Strength:

5x3 Hang Power Clean

WOD:

"Jackie" 

1000m Row 

50 Thrusters (45#/33#)

30 Pull-ups

Monday - 02/13/2012 - Bench and Pull

Strength:

5x3 Front Squat

WOD:

Complete 5 rounds:

Max Rep Bench Press - body weight

Max Rep Pull Ups 

Saturday - 02/11/2012 - Cindy

WOD:

"Cindy"

AMRAP in 20 mins

• 5 Pull ups
• 10 Push ups
• 15 Squats

Friday - 2/10/2012 - Swing, Thrust, and Pull

Strength:

• 5x5 Bench Press

WOD:

14-10-6 reps of

• Kettlebell Swings (2 pood ~ 70#)
• DB Thrusters (50 lbs)
• Pull Ups