WOD - Friday May 18, 2012

Warm-up - dynamic warm-up

WOD - "Spartan Friday"

500m run

then perform one of the following;

sandbag carry/baseball toss/30 kettlebell swings/30 box jumps/sled drag/30K2E + 30 E2K/push-up ladder/30 thrusters

*repeat until all exercises are completed and finish with a 500m run = 4.5km total run.

**cool down and stretch

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WOD - Wednesday May 16, 2012

Skill Development - Burgener warm-up / snatch review

WOD - "Amanda"

21-15-9

muscle-ups (pull-ups + dips)

squat snatch (135/95)

*cool down and stretch

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WOD - Monday May 14, 2012

Skill Development - pistols / Burgener warm-up

WOD - "Regionals WOD 2"

2000m row

50 one legged squats (alternating)

30 hang cleans (225/135)

*cool down and stretch

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WOD - Friday May 11, 2012

Warm-up - dynamic movements

"Spartan Friday"

400m run

then perform 40 reps of one of the following;

squat/push-ups/lunges/crunches/burpees/dips/double unders/40m sled drag/40m tire flip

*repeat until all exercises are completed and finish with a 400m run = total 4km run.

** cool down and stretch

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WOD - Wednesday May 9, 2012

Strength - Back squat (5/5/5/5/5)

"WOD"

10 wall ball (20/14)

10 knees to elbows (on floor)

10 kettlebell swings (35/25)

10 pull-ups

*20 min. AMRAP

**cool down and stretch

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WOD - Monday May 7, 2012

Warm-Up - studio drills

"WOD" - "Christine"

500m row

12 deadlift (BW)

21 box jump (24/20)

* 3 rounds for time

**cool down and stretch

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WOD - Friday May 4, 2012

Warm-Up - Mobility / Burgener warm-up

"WOD" - "McFlurry"

21-15-9

cleans (185/135)

db thrusters (50/35)

pull-ups

400m run

*cool down and stretch

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WOD - Wednesday May 2, 2012

Skill Development - overhead squat mobility / movement

"WOD"- "Nancy"

400m run

15 OH squats (96/65)

*5 rounds for time

**cool down and stretch

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WOD - Monday April 30, 2012

Warm-up - easy 1000m row

"WOD" - "Baby Spartan"

1km run

>2 strength exercises - 30 reps each

1km run

>2 strength exercises - 30 reps each

1km run

>2 strength exercises - 30 reps each

(strength exercises = kettlebell swings (50/35), wall ball (20/14), pull-ups, push-ups, box jumps (24/20), sit-ups)

**cool down and stretch

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WOD - Friday April 27, 2012

Warm-Up - studio drills

WOD - "Ivan the Terrible"

double unders - 50/40/30/20/10

lunges  -  50/40/30/20/10

push-ups - 50/40/30/20/10

sit-ups - 50/40/30/20/10

*for time

**cool down and stretch

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