Wednesday, 2/16/2011

Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…

Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.

WOD: For time, team of 4: 100m Wheelbarrow (partner assisted) Bring Gloves. 100 Chest to Bar Pullups 100 Box jump-overs (24”/20″) 100 Shoulder to Overhead (135/95) 100 Toes to Rings At the same time: Row a 4k 25 Minute Time Limit Two athletes can be moving at the same time, however, one athlete must be…

W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans   185/135  135 /95   95/45

Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)

Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************