Monday 2/22/2010

SECTIONALS THIS WEEKEND IN MONROE!!!

Warm-up:

800m Run

10x PVC O-H Squat

10x PVC Pull Through

10x Back Ext

10x GHD Sit ups

WOD:

Every minute on the minute complete a short sprint and as many shoulder to overhead movements as possible.

-Sprint

-AMRAP Shoulder to overhead

*every minute x8

BUST THROUGH THE WALL FOR TIME!!

Rearranged the floor and eliminated those stupid bubbles!!

The beginnings of the doorway into the new space.

Saturday 2/20/2010

Warm-up:
x25 Double Unders
x25 Jumping Pull ups
x25 PVC Pass Throughs
x25 Sit ups

x3

WOD:

800m Run
21 Deadlift
21 HSPU

800m Run
15 Deadlift
15 HSPU

800m Run
9 Deadlift
9 HSPU

Friday 2/19/2010

Warm-up:

15x PVC Pass through

15x PVC Squats

15x PVC OH Squats

15x PVC Good Mornings

15x Sit ups

x3

WOD:

-TABATA-

DB Squat Cleans

Knees to Elbows

Push Press

Pull Ups

Thursday 2/18/2010

WOD:

5 min Row for Calorie

4 min of Push ups

3 min of Hang Squat Snatches

2 min of Pull ups

1 min of Air Squat

-3 rope climes must be completed before end of final minute at any point in WOD.

Wednesday 2/17/2010

Warm-up:
400m Run
15x Sit up
15x Push up
15x PVC pass through
15x Wall Balls

x3

WOD:
Row 500m
15x KB Swing
15x Back Squat Box Jump 45/65

Run 400m with plate 35/45
15x KB Swing
15x Back Squat Box Jump 45/65

Row 500m
15x KB Swing
15x BSBJ

Run 400m with Plater
15x KB Swing
15x BSBJ

Tuesday 2/16/2010

Warm-up:
500m Row
10x Good Mornings
15x Back Ext.
15x Jumping Pull ups

WOD:
500m Row

21-15-9
Burpees
Bulgarian Lunges
Shoulder Press
Back Squat

500m Row