WOD’s

5/14/12

****Drink Plenty of Water Before Class****

Strength

Sets of 3 Cleans + 2 Press

Scorpions 10 R/L

LAX Shoulders

Conditioning

400 m Front Rack KB Carry

400m Farmers Carry

****NOT A RACE- this is a weighted walk. The slower it is done the more intense it is.There is no time element. ***

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5/13/12

3 Rounds

AMRAP in 3 min

DB Snatch 4 (4=1R+1L+1R+1L)

Box Jumps 8

Russian Swings 12

Rest 1 minute

Then

5 Min Rest

AMRAP Push Press in 2 minutes

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5/12/12

100m run

1 Round of Cindy

200m Run

2 rounds of Cindy

300m Run

3 rounds of Cindy

400m Run

4 Rounds of Cindy

1 Round of Cindy = 5 Pull Ups 10 Push Ups 15 Squats

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5/11/12

**Drink Plenty of Water**

Strength

HSPU sets of 3

Pistols sets of 3 R/L

Roll out

For Max Reps:
1 min AMRAP Clean & Jerk (95/65 lbs)
30 sec Rest
1 min AMRAP Double Unders
30 sec Rest
1 min AMRAP Front Squats (95/65 lbs)
30 sec Rest

1 min AMRAP Burpees

*Score each movement separately

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5/10/12

**Drink Plenty of Water**

Strength

Split Squat sets of 5

30 second Planks

Shoulder Circles

Conditioning

15 min AMRAP Partner WOD:
15 Push-Ups (Hand Release)
12 DB/KB Push Press
9 Calorie Row
*Partners work one at a time and alternate between movements. For example, partner 1 does 15 push-ups, P2 does 12 DL, P1 does 9 calorie row, P2 does 15 push-ups, and so on

KB WOD for 5:30 KB Class

Strength

5 minutes

Alternating sides TGU

Skill

3 Rounds

10 one ASW R/L

Rest 30 seconds

WOD

5 Rounds

Ten 1ASW R/L

Ten Push ups

Then

300 Single unders or 100 Double Unders

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5/9/12

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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5/8/12

****DRINK WATER BEFORE WORKOUTS!**

Strength

6 rounds

5 Cleans

3 Strict Press

**Add weight each round

Rest 90 Seconds and LAX shoulders in between rounds

Conditioning

2x

500m Time Trial

KB WOD

Skill/Strength

Goblet Squat/ two Arm Swing

Get Ups

3×3 each arm

WOD

AMRAP in 7 min

Buy in 15 Burpees

Then in remaining time

7 Goblet Squat

7 Two Arm Swings

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5/7/12

Strength

Bent Over Rows  sets of 5

Thrusters Sets of 5

Hip bridges 5

Conditioning

5 min AMRAP:
15 Wall Shots (20/14 lb)
15 Sit-Ups
–1 min Rest–
5 min AMRAP:
10 Pull-Ups
20 Walking Lunges (10R/10L)

*Score each AMRAP separately.

Get Good At Anything

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5/6/12

TGU

3 x 3 per side

Conditioning

5 Rounds for Time:
5 Hang Cleans (115/75 lbs)
6 Push Press
7 Box Jumps (24/20″)

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5/5/12

Push Ups Instructor led (Instructor controls the down and up. Athletes will drop to bottom on the command of down and press up to the command of up)

12-10 -8-6-4-2

Conditioning

Partner WOD

6 Rounds( each partner does 3 runs and 3 squat rounds)

Partner A Runs lap around the path and performs 20 mountain climbers

Partner B performs Air Squats

Then switch.

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