Team WOD 6/30/2011

3 rounds in teams of 2

30 deadlift (225 / 150)
50 pullups
30 V-ups
60 mountain climbers

Wednesday 6/29/2011

15 minute AMRAP

10 knees to elbows
15 box jumps
250 M run

"FML"

Skill work: double unders (10 minutes)

then...

100 Thrusters(95/65#)

*Every time you set the bar down, you must do 10 burpees as penalty.

Power Clean / Pullups / Run

SWOD: back squat 5-3-3-1

then...

10-9-8-7-6-5-4-3-2-1
Power Clean (135 / 85)
Pullups
100M run between each set of cleans

5x5 Friday

Deadlift 5-5-5-5-5 (20 min cap)

Floor Press 5-5-5-5-5 (20 min cap)

*or make up any WOD you missed during the week

Calves / Abs Burner

40 DU's or 120 jump rope
100 Ab Mat Situps (20 / 14)
40 DU's or 120 jump rope
150 Russian Twists    >>>75 PER SIDE! (45 / 25)
40 DU's or 120 jump rope
50 Box Jumps
40 DU's or 120 jump rope

Team WODesdays 6/22/2011

Strenght: Push Press 5-3-3-1

7 rounds

14 Thrusters (115 / 75)
14 Med Ball Chest Passes
250 M run

***Reps for teams of 2 (teams of 3 will have 21 reps of each exercise)

"Paleo - Deadlift"

4 rounds

5 Deadlifts (275 / 175)
10 Pullups
12 Burpees

Remember we will have the Paleo Sampling today!

Squat / Snatch

Strength: Back Squat 5-3-3-1 (15 min cap)

then...

5 rounds

10 Power Snatch (115 / 75)
10 floor press (same weight)
10 toes to bars

"USP Friday"

4 rounds for time 

20 wall ball shots (20/14)
10 ring dips or 30 par. dips
10 KB snatches (5/arm) (53 / 35)

every 2 minutes athlete MUST do 10 double unders or 30 jump ropes

"Sweet 6-team on the Sixteenth"

 - 10 rounds (teams of 2) or teams of 3 will do more reps per team

 - 16 box jumps
 - 16 med ball partner situps
 - band sprints x2/ person

 * rep count is PER TEAM

"Cindy"

 - Back Squat: 5-3-3-1 


 - 20 Min AMRAP 


 - 5 pullups 
 - 10 pushups 
 - 15 air squats

Bear Cub Complex AMRAP

 - 15 min AMRAP:

 - Power Clean (135 / 85)

 - Front Squat

 - Push Press

 - Back Squat

 - Push Press

 5 minute break

 - 5 minute AMRAP:

 - 10 toes to bars
 - 10 situps
 - 10 burpees

"KB Conditioning"

 - Strength: Push Press 5-3-3-1 (15 min cap)

 - 3 rounds

 - 20 KB American Swings (70 / 44)

 - 30 KB Sumo DLHP (70 / 44)

 - 750 M run

Clean / Pull / Push / Run

 - 5 rounds 

 - 5 squat cleans (155 / 95) 
 - 10 pullups 
 - 20 pushups 
 - 100 M run

Jump Jump

 - Warmup: 10 min jump rope

 - AMRAP 20 Min

 - 20 Med Ball situps (20 / 14)
 - 8 Alternate Med Ball Pushups
 - 15 M or 30 M Broad Jumps

Timed Mile + Core

 - Strength Push Press: 5-3-3-1 

 - 1 mile timed run 


 - 5 rounds 
- 10 OHS (95 / 65) 
- 20 russian twists (45 /25) 

"DL / Dip / Air Squat Pyramid"

 - Strength: Back Squat 5-3-3-1


 - then...


 - Pyramid 5-11 

 - Deadlifts(185 / 120) 
 - Ring Dips or x3 on paralletes 
 - Air squats 


 - Cool Down: Sprints

"Filthy Fifty"

50 Box jump, (24" / 18")
50 Jumping pull-ups 
50 Kettlebell swings, (35 / 26)
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, (45 / 35)
50 Back extensions 
50 Wall ball shots, (20 / 14)
50 Burpees 
50 Double unders or 150 singles

"Tiger Blood"

 - Strength: Push Press 5-3-3-1


 - 20 Min AMRAP


 - 5 Sumo DLHP (135 / 85)
 - 10 Floor Press (same weight)
 - 20 Double Unders / 60 Jump Ropes
 - 30 mountain climbers

[ABS]olute conditioning

 - 6 rounds of:

 - 250 M run
 - 10 V-ups
 - 10 KB Russian Swings (70 / 44)
 - 10 KTE (knees to elbows)

Diane

 - 21-15-9


 - Deadlifts (225 / 155)
 - HSPU (handstand pushups)

 - Strength: Back Squats 5-3-3-1

 - Cool Down