04/19/2011

I. AMRAP 10 minutes
100 Jump Ropes
10 Lunge Steps
10 PVC Rollouts
10 Push ups

II. 15 minutes Skill: Squat Clean and Jerk (110#)

III.
1000m Row
20 Wall Balls
20 O/H Lunge Steps (45#)
20 Push ups
1000m Row

04/17/2011

I. 10 minutes AMRAP
250m Row/10 Squats/10 PVC Rollouts/10 Situps

II. 15 minutes - Front Squat (120#)

III. 12 Minute AMRAP
2 Deadlifts (155#)
4 SDLHP (65#)
8 Box Jumps
Rounds = 12

04/16/2011

I. 2 X 100 Jump Ropes/20 Lunges/20 Squats/20 PVC Rollouts

Skill: OHS (85#)

II. 1 -10 Partner Ladder
Push up
Pull up
Burpee Box Jump
Sit up
O-bar jumping squats

III. Partner WOD 2 rounds
Partner 1 does:
Without putting the bar down
5 Thrusters/Bar on back walk length of gym
5 Back Squats/Bar on back walk length of gym
5 Front Squats/Lunge length of gym/Walk back

Partner 2
Bar facing burpees

04/14/2011

I. 2 x 500m Row/30 Lunge Steps/20 PVC Rollouts/10 Push ups

II. Skill: 15 minute Push Press (105#)

III. 100 Sit ups

04/13/2011

I. 1000m Row/30 Squats/20 PVC Rollouts

II. 10-20-30-20-10
Deck Squats
Tricep Push ups
Time: 13:40

III. Stretch

04/12/2011

I. 2000M Row/10 Squats/10 PVC Rollouts

II. Skill: 15 Minutes Deadlift (195#)

III. 5 X
1 min max rep Burpee Wall Balls
1 min max rep Sit ups

04/11/2011

I. 1000m Row/30 Squats/20 PVC Rollouts

II. "Annie"
50-40-30-20-10
Double Unders
Sit ups

III. Dead Hang Pull ups 10 of each
regular
reverse
alternate grip L/R
narrow

04/10/2011

I. 400m run
2 x 10 Push ups/10 Sit ups/10 Squats

II. 15 minute Skill: Overhead Squat (65#)

III. 4 Rounds, 1 minute rest between rounds
7 -5- 3
SDLHP (65#)
Pull ups
Push Press
Time: 15:40

04/09/2011

I. 1000m Row/20 Squats/20 PVC Rollouts
Skill: Squat Clean and Jerk (110#)

II. 1 mile run
AMRAP 5 minutes
Squat Clean and Jerk (75#)
AMRAP 15 minutes
9 Deadlifts (115#)
12 Push ups
15 Box Jumps

III. Skill: Snatch
With partner complete 120 reps of:
Push ups
Sit ups
Double Unders
Squats

04/07/2011

I. 200 Jump Ropes
    3 x 10 Squats/10 PVC Rollouts

II. Skill (15 minutes): Snatch (60#)

III. 21-15-9
Deadlifts (135#)
HSPU

04/06/2011

I. 200 jump Rops
   30 Squats
   20 PVC Rollouts

II. Deadlifts 3x3 (135#)

III. 5 Rounds
15 Med Ball cleans
15 Wall Balls
 1 Deadlift (135#)
Time: 9:30

04/05/2011

I. 3 x 200 Jump ropes/20 Lunge Steps/20 Situps/20 PVC Rollouts

II. 10 - 1
Curtis P's (Power Clean, lunge steps each leg, Push Press) 65#
O-bar Rollouts

III. Stretch

04/04/2011

WOD
70 Burpees
60 Sit ups
50 KB Swings
40 DB Thrusters
30 Pull ups

04/03/2011

I. " Annie"
50-40-30-20-10
Double Unders
Situps

II. AMRAP 15 Minutes
9 Deadlifts (100#)
12 Push ups
15 Box Jumps

III. Stretch

04/02/2011

O-lifting (Clean and Jerk)

EMOTM 10 minutes
5 Tuck Jumps
10 Mt. Climbers
6 Push ups
2 Minute REST
EMOTM 10 minutes
5 DB Push Press
5 DB Front Squat
1 DB Burpee

10 - 1
Push ups
10 - 1
Pull ups