8/26/11

Warm up
open gym

SKills
GHD back extension, form, ROM, and speed

WOD
70 double unders
60 KB swings
50 box jumps
40 pull ups
30 burpees
20 ring dips
10- 100 m runs

8/25/11

warm up 1 round of Fran

Skill – open gym

WOD 5×5 deadlift  (GO HEAVY, you should have nothing left in the tank)

SC
5,10,15
HSPU
36in box jump

WOD
21,15,9
135lb overhead squat
ring dips

8/24/11

Doms 51 in box jump

warm up
50 wall ball

skills
snatch

WOD
3 rounds for time
40 push press (65/45)
30 air squat
20 double unders
10 knees to eblows

SC
5 rounds
5 burpees pop up and sprint 50 meters

WOD
10,8,6,3,3,1, squat clean

8/23/11

warm up
1 round of Helen

skill- 3×3 overhead squat

WOD
45 clean n jerks  (135/85)

SC
5 rounds 15 x SDHP 20 Later hops over barbell

WOD
15min AMRAP 2 cone drill
40 yards apart sprint do 10 squats
sprint back to 10 jumping lunges

8/22/11

Warm up 200m run, 12x pull up, push up, GHD BXTN, squat

Skills- 3×5 push jerk

WOD
3 rounds
15 burpees
75 squats

SC
warm up
1500 m row
skills-  50 weighted squat jumps

WOD 300 kb swings

8/19/11

Warm  up

100 pull ups

WOD
10 rounds
100m run
10 kettle bell swings
100m run
10 push ups

8/18/11

Warm up

50 burpee pull ups

WOD
5 rounds
30 toes to bar
15 box jumps
5 squat clean and jerk (135/95)

Post wod- mobility

Sports con
warm up
1 mile run

WOD
2 rounds
200m weighted shuttle run (like our comp)
100 double unders
100 sit ups
50 air squats

8/17/11

Warm up – open gym

WOD MR. Joshua

Five rounds of:

• Run 400 meters
• 30 Glute-ham sit-ups
• 250 pound Deadlift, 15 reps

Post WOD – mop yourself up from the floor.

Sports con

Skills 150 double unders

10 rounds
8 power snatches x 95lbs
200 m run

8/16/11

Warm up
5 rounds max rep consecutive double unders

Skill
Over head squat  3×3

WOD
Helen

Post wod- open gym

Sports Con
warm up/skill
shuttle runs or cone drills

WOD
8 rounds
max rep back squat at 185lbs
1 attempt at your highest box jump (increase each round, if attempt is made)

8/15/11

Warm up

400m weighted run

Skill

L pull ups 3 rounds max reps

WOD

5×1 Front squat

Then
8min AMRAP
75% 1rm Front squat by 6
12 burpees

SPorts con
Warm up
3x 15 GHD sit up with weight

WOD
3 rounds 30 seconds at each station (1 min rest between rounds)
wall ball, burpee, mdbc, box jump, kb cleans, push ups

WOD 2
5×1 shoulder press