Tuesday February 1, 2011

Skill:
Snatch 1 1 1 1 1 1 1
Wod 21 15 9 At 60% of max
Snatch
Jumping Pull Up with negative
Alternating Pistols

Warm Up:

There and back
Lunges
Knees high
Fanny wackers

Mobility:
Glutes
Squat hold.

Burgener x 3

Monday January 31 2011

Warm Up:
3 X CFHQ
Strength
Shoulder Press
3 3 2 2 1 1 1
Wod:

20 inch Box jump, 50 reps
30 Ring Rows
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
95/65 Hang power clean, 50 reps
400 M run
50 Back extensions

Sunday January 30, 2011

5 rounds of:
30 Kettle Bell Swings
30 Knees to Elbows
30 Box Jumps
30 Pull Ups
30 Squats

Warm Up:

Dynamic Stretching
2 rounds of:
There and back
Lunges
Crab Walk
Long Jump

Saturday January 29 2011

P/C 3 2 2 1 1 1
WOD:
Max rounds 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

6 rounds with each round being 3 minutes with a one minute break between each round. Squats in rounds 1 3 5 and Ring Dips for rounds 2 4 6.

Highest and lowest and total rounds to comments please.

Friday January 28 2011

Max DL
Then, 5 rounds of:
10 box Jump Overs
Sprint
5 Ring Dips
Sprint Backwards

Thursday January 27 2011

AMRAP 20 min of:
5 Burpies
10 Ring Rows
20 Sit Ups
50 D/U's


Warm Up:
3 x CFHQ

Wednesday January 26, 2011

"Chelsea"
5 Pull Ups
10 push Ups
15 Squats
On the minute for 30 minutes.


Warm Up
Dynamic Stretching
There and Back
Bear Walk
Inch Worm
Crab Walk