WOD 2-27-13

WARMUP: 

COACHES CHOICE

WOD:

8 X OHS 95/65

10 X BOX JUMP 24"/20"

12 X HR PUSHUPS

AMRAP IN 15 MIN

SKILL WORK = 30 X RING DIPS

WOD 2-26-13

WARMUP:

COACHES CHOICE

WOD:

"DT"

12 X DEADLIFTS 155/105

9 X HANG POWER CLEANS 155/105

6 X PUSH JERK 155/105

5 ROUNDS 

MIDLINE - TABATA SITUPS

WOD 2-25-13

WARMUPS:

3 ROUNDS OF "CINDY"

STRENGTH:

BACK SQUAT

3-3-3-3-3

CONDITIONING:

30 X HSPU

40 X PULLUPS

50 X OH KB SWINGS 50/35

60 X SITUPS

70 X BURPEE'S

WOD 2-22-13

WARMUP:

COACHES CHOICE

WOD:

"GRACE"

30 X CLEAN & JERKS 135/95

REST 3 MIN

AMRAP IN 7 MIN

7 X BOX JUMP 24/20

7 X TOES TO BAR

WOD 2-20-13

WARMUP:

COACHES CHOICE

50 X KB CLEAN & PRESS 50/35

ROW 1000 METERS

75 X HR PUSHUPS

WOD 2-19-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

2 X POWER SNATCH EMOM FOR 12 MIN. 

WEIGHT SHOULD BE 90% OF YOUR PS MAX

CONDITIONING: 

15 X PULLUPS

30 X RUSSIAN KB SWINGS 70/50

45 X SQUAT JUMPS 45/35

3 ROUNDS

WOD 2-18-13

THE FILTHY FIFTY

50 X BOX JUMPS 24/20

50 X JUMPING PULLUPS

50 X KB SWINGS 50/35

50 X WALKING LUNGES

50 X TOES TO BAR

50 X PUSH PRESS 45/35

50 X BACK EXTENSION

50 X WALL BALL 20/16

50 X BURPEE'S

50 X DOUBLE UNDERS

WOD 2-15-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

HANG SQUAT SNATCH

3-3-3-3-3

CONDITIONING:

7 X PUSH JERKS 155/105

14 X BW LUNGES

40 X DOUBLE UNDERS

AMRAP IN 10 MIN

WOD 2-13-13

WARMUP:

COACHES CHOISE

WOD:

5 X C2B PULLUPS

10 X HR PUSHUPS

15 X WALL BALL 20/16

AMRAP IN 20 MIN

WOD 2-12-13

WARMUP:

COACHES CHOICE

WOD:

7 X POWER CLEANS 155/105

14 X OH SWINGS 50/35

MIDLINE: 3-5 MAX HOLD L-SIT

WOD 2-11-13

WARMUP:

COACHES CHOICE

STRENGTH:

THRUSTERS

5-5-5-5-5

BURPEE'S

BW RING ROWS

30-20-10

WOD 2-8-13

WARMUP:

BERGUNER WARMUP

50 X BACK SQUATS 95/65

20 X PULLUPS

40 X PUSH PRESS 95/65

20 X PULLUPS

30 X SDLHP 95/65

20 X PULLUPS

20 X THRUSTERS 95/65

20 X PULLUPS

10 X SQUAT SNATCH 95/65

20 X PULLUPS

WOD 2-6-13

WARMUP:

COACHES CHOICE

STRENGTH:

FRONT SQUAT

3-3-3-3-3

CONDITIONING:

POWER SNATCH 95/65

PULLUPS

21-15-9

WOD 2-5-13

WARMUP:

COACHES CHOICE

WOD:

7 X DEADLIFT 225/135 

7 X BOX JUMPS 30"/24"

7 X TOES TO BAR

7 ROUNDS

MIDLINE =

15 X V-UPS 25/15

30 X RUSSIAN TWISTS 25/15

3-5 ROUNDS

WOD 2-4-13

WARMUP:

CHOACHES CHOICE

WOD:

"THE CHIEF"

Perform as many rounds as possible in 3 min

3 X POWER CLEAN 135/95

6 X HR PUSHUPS

9 X AIR SQUATS

REST 1 MIN

5 TOTAL ROUNDS