Team WOD

Wednesday 2011 08 31

Skill:
Squat Cleans:
40% x 5
50% x 5
60% x 5

...WOD (Team of 3)

63 - 45 - 27

Floor DB presses (50?35)
1 DB Swing (50/35)
30 m Sprint (100 ea athlete)

For time.

Tuesday 2011 08 30

Skill:
Snatch Balance
1-1-1-1-1

WOD:
10 minute AMRAP:

5 pistols each leg
5 burpees
5 pull ups
15 elevated push up

Monday 2011 08 29

Strength
Deadlifts
40% x5
50% x5
60% x5

WOD
45s - 30s - 25s
5s of rest between sets

Shoulder to Overhead (155/115)
Box jumps (24/20)
Deadlifts (155/115)

Max reps.

45s of S2O, 5s rest, 45s of box jumps, 5s rest, 45s DL, 5s rest, 30s S2O, etc.
Count your total reps in each respective category.

Friday 2011 08 26

Skill: Back Squat
75% x 5
85% x 3
95% x 1

WOD:
50-40-30-20-10

Wall ball shots (20/14)
Double Unders

Thursday 2011 08 25

Skill:
Shoulder Press
75% x 5
85% x 3
95% x 1

WOD:
3 Power Cleans (Max effort)
40 yard Sprint
 8 Rounds/Time

Wednesday 2011 08 24

WOD:

5 Right arm Thruster (50/35)
5 Left arm Thruster (50/35)
5 Pull ups

9 Minute AMRAP

Tuesday 2011 08 23

Skill
Squat cleans:
75% x 5
85% x 3
95%x 1+

WOD
3 rds of ....

15 Hang cleans (135/95)
15 burpees

For time.