Mon 10-Jan-2011
Warmup
Ride/Row/Run
20 Hanging leg raises
30 Sit ups
2 Rounds as a group of:
10 DL (light)
10 Pull ups
10 Ring push ups
Training
Skin the Cat
3 x 3
WOD
"Diane"
21-15-9
Deadlift 225/155
HSPU
Tue 11-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly rows
20 Supine pull ups
2 Rounds as a group of:
5 Pull ups
10 Squats
20 Sit ups
Training
Dips
10 x 3 - 5 w/ vest if possible
WOD
AMRAP in 20 min of:
10 Pull ups or 5 C2B
10 Push ups
15 OH squats 95/65
Wed 12-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly rows
20 Body saws
30 V-ups
3 Rounds as a group of:
10 Push ups
10 Ball slams
Training
Work on Double-unders
OR do 200 for time
WOD
"Lynne"
5 Rounds for max reps of:
Body weight floor press
Pull ups
Thu 13-Jan-2011
Warmup
Ride/Row/Run
20 Push press
20 Supine pull ups
3 Rounds as a group of:
10 Wall ball
10 Power cleans 65#
10 T2B
Training
Work on Kipping, Butterfly pull ups,
or Muscle ups
WOD
AMRAP in 15 of:
5 Thrusters
7 Hang Cleans
10 SDHP
95/65
2:30 Rest after 5 min and 10 min
Fri 14-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly rows
50 Sit ups (unanchored)
3 Rounds as a group of:
10 DL (light)
5 burpees over bar
Training
3 Rounds of Jump Circuit
3 Rounds of Speed Plyo
WOD
Choose your weight...
Go Heavy! ~ 85%
10 DL
30 T2B
10 DL
30 V-ups
10 DL
30 Sit ups
Sat 15-Jan-2011
Warmup
Ride/Row/Run
10 Ring fly rows
20 Body saws
30 V-ups
3 Rounds as a group of:
10 KB swings
10 Ball slams
Training
No Training
WOD
5 rounds for time of:
20 KB swings
20 Box jumps 24/20
400m run
20 Burpees
20 Wall ball
