Thursday

Warm Up:
Samson Stretch
10 Pass Thrus
10 Burpee Pushups
 400m run
10 Thrusters (pvc)
10 med ball cleans
 400 m run
10 kb swings (american)
10 wallballs

Skill: Clean and Jerk
Warm up and build to WOD weight

WOD: "Grace"
135lb/ 95lb Clean and Jerk, 30 reps

Post load and time to comments.

Congrats to Liz on an impressive Push Jerk

Wednesday

Warm Up:

400m Run
10 pass thrus
10 overhead squats
10 Med Ball Cleans
THEN
2 rounds (1st time, pvc; 2nd time, 15lb)
30 second Hand Stand
10 shoulder press
10 push press
10 Push Jerk ( on last 10 begin to build to WOD weight)

WOD
Push Jerk
3-2-2-2-1-1-1-1-1-1

Post weight to comments.

Extra Credit:

Row 6 x 30 seconds intervals. Sprint as fast as possible.

Rest 30 seconds in between intervals. Total time of work and rest is 6 min.

Post distance to comments.

Tuesday


Warm Up:
100 single jump ropes


2 rounds


10 pushups
10 air squats
10 good mornings
10 overhead squats
10 sec L-sit


Skill: Kettle Bell Snatch


WOD: "Helen"


3 rounds for time:
400m run
21 KB Swings 1.5/ 1 pood
12 Pullups

Monday

Warm Up:
400m run
Samson stretch

8 X hill sprints (sprint up, jog down)
10 sec rest between sprints

Skill: squat clean


WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups
pushups
situps 
squats

Post total reps from all 32 intervals to comments

Sunday = Rest Day

Great effort on Barbara yesterday!  It was brutal...

Warm Up

Run/Row
10 Overhead Squats
8 Wallball
6 Pull-ups
4 Kettlebell Swings
2 Kettlebell Squats
4 Kettlebell Swings
6 Push ups
8 Sit-ups
10 Overhead Squats

WOD

In teams of 2 for 12 min
One team member runs 200 m with a medicine ball
other team member does kettlebell swings
team members switch after the 200 m run is completed
every minute both team members must stop what they are doing and complete 5 push-ups

score is determined by total amount of team kettlebell swings completed in 12 minutes

Friday

Warm Up

400 m run
1 length centipedes
1 length jack rabbits
1 length bear crawl
1 length leap frog
1 length crab walks

WOD
Barbara

Five rounds, each for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Thursday

Warm Up:

400 m run
20 double unders
10 wallballs
10 burpee pushups ( no peeling)
10 Med Ball cleans (go for depth)

Skill: Push Jerk

WOD:
Front Squat
3-3-3-3-3-3-3

Post loads to comments

Wednesday

Warm Up:

500m row
10 pass thrus
10 good mornings
10 air squats
THEN:

4 rounds
4 muscle up rows
4 ring dips

WOD:
 Deadlift
1-1-1-1-1-1-1

Tuesday

Warm Up:

400m run

Use foam roller 2-5 min
10 pass thrus

Then: 2 rounds: 1st x, pvc/ 2nd x, 15lb bar

10 overhead squats
10 shoulder press
10 front squats
10 pressing snatch balance

WOD: "Daniel"
For Time:
50 pullups
400m run
95lb/65lb  thruster, 21 reps
800m run
95lb/65lb thruster, 21 reps
400m run
50 pullups