WOD 9-22-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN. TO FIND A POWER CLEAN 1RM

CONDITIONING:

40 X CALORIES ON ROWER

30 X THRUSTERS 115/75#

20 X C2B PULLUPS

10 X WALL WALKS

FOR TIME

WOD 9-20-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN. TO FIND A FRONT SQUAT 1RM

CONDITIONING:

10 ROUNDS OF "CINDY"

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

*AFTER EACH ROUND PERFORM A

 CLEAN & JERK AT 90-95% OF YOUR 1RM

WOD 9-18-13

WARMUP:

COACHES CHOICE

STRENGTH:

1) 2-POSITION SNATCH (Floor, above knee) 80% OF 1RM X 5 SETS

2) ONE LEG SPLIT SQUAT - 10 X 3 SETS (Rear foot elevated)

CONDITIONING:

RUN 400 METERS

21 X KB SNATCH 2 Pood/ 1.5 Pood (21 per arm)

21 X KB SWINGS

RUN 400 METERS

15 X KB SNATCH

15 X KB SWINGS

RUN 400 METERS

9 X KB SNATCH

9 X KB SWINGS

WOD 9-17-13

WARMUP:

COACHES CHOICE

WOD:

10 X PUSH PRESS 115/75#

10 X BOX JUMP 24/20"

10 X TOES TO BAR

AMRAP IN 15 MIN

MIDLINE:

5 X ROLLOUTS

10 X V-UPS 25/15#

10 X SUPERMANS

30 X RUSSIAN TWISTS 25/15#

HIGH REP OF CHINNIES

3-5 ROUNDS

WOD 9-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT 

3-3-3-3-3

*After each round perform 20 x HR PUSHUPS

CONDITIONING:

2 X POWER CLEAN 155/104#

2 X PULLUPS

4 X POWER CLEAN 

4 X PULLUPS

6 X POWER CLEAN 

6 X PULLUPS

ECT.....

AMRAP IN 10 MIN

MEMORIAL WOD 9-11-13

WARMUP:

COACHES CHOICE

"THE SEVEN"

7 X HSPU

7 X THRUSTERS 135/95#

7 X KNEE TO ELBOW

7 X DEADLIFT 245/170#

7 X BURPEE'S

7 X OH KB SWINGS 2/1.5 POOD

7 X PULLUPS

7 ROUNDS

WOD 9-10-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER SNATCH

3-3-3-3-3

*After each set of PS perform a 300 meter row (As Fast As Possible).

CONDITIONING:

10 X OVERHEAD SQUAT 115/75#

15 X BOX JUMP 24/20"

20 X HR PUSHUPS

5 ROUNDS

WOD 9-9-11

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 3 X THRUSTERS 80-85% 1RM

EVEN MIN. = 3 X WALL WALKS

20 MIN.

CONDITIONING:

12 MIN. AMRAP

150 X WALL BALL 20/16#

90 X DOUBLE UNDERS

30 X MUSCLE UPS

WOD 9-6-13

WARMUP:

COACHES CHOICE

STRENGTH

1) M.E. X STRICT PULLUPS/ CHINUPS

2) M.E. X DIPS

6 ROUNDS

CONDITIONING:

15 X OH KB SWINGS 50/35#

20 X BURPEE'S

5 ROUNDS

WOD 9-4-13

WARMUP:

COACHES CHOICE

STRENGTH:

1 1/4 FRONT SQUATS 80-85% 1RM

3-3-3-3-3

*After each set perform 10 x BURPEE'S (as fast as possible)

CONDITIONING:

"FRAN"

THRUSTERS 95/65#

PULLUPS

21-15-9

WOD 9-3-13

WARMUP:

COACHES CHOICE

STRENGTH:

SNATCH BALANCE

5-5-5-5-5

*After each set perform 

12 x LANDMINE ROTATIONS (AHAP, 6 per side)

CONDITIONING:

5 X SNATCH DEADLIFT 75/55# ADV. 115/65#

5 X HANG POWER SNATCH 75/55# ADV. 115/65#

5 X OVERHEAD SQUATS 75/55# ADV. 115/65#

15 X MED BALL SLAMS 25/20#

4 X SDL 95/65# ADV. 135/75#

4 X HPS

4 X OHS

20 X MB SLAMS

3 X SDL 115/75# ADV. 155/85#

3 X HPS

3 X OHS

25 X MB SLAMS

2 X SDL 135/85# ADV. 175/95#

2 X HPS

2 X OHS

30 X MB SLAMS

1 X SDL 155/95# ADV. 195/105#

1 X HPS

1 X OHS

35 X MB SLAMS

WOD 8-30-13

WARMUP:

COACHES CHOICE

"HOTSHOTS" HERO WOD!

30 X SQUATS

19 X POWER CLEANS 135/95#

7 X STRICT PULLUPS

RUN 400 METERS

6 ROUNDS