Monday WOD 4/1/13

Warmup
Agility
——————————————-
5 – LBBS @ 65%
4 – LBBS @ 75%

Set 1
4 – LBBS @ 85%

Set 2
SPRINT WORK BABY
– Falling Starts
– 3 Point Start
– 40 yd Dash
– Back Pedal with Turn
– Linear W with Back Pedal
– Lateral W
– 3 Cone Drill

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Friday WOD 3/29/13

3 Rounds
6 – Box Jumps
4 – Pullups
8 – Lunges
——————————————-
5 – LBBS @ 70%
3 – LBBS @ 80%

Set 1
3 – LBBS @ 87.5%

Set 2
4 x 8 Box Jump 32”/24” [30s rest]
4 x ME(5-8) Weighted Ring Pushups [30s rest]
4 x 5 Mildly Strict Ankle Weighted Toe to Bar [30s rest]
4 x 8 Good Mornings @ 30% 1RM Deadlift [30s rest]

Set 3 ~ Courtesy of Outlaw CrossFit
4 rounds Partners
Row 500m
14 – Lateral Burpees (over bar)
7 – Power Snatches 135/95#

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Thursday WOD 3/28/13

Warmup
3 Rounds
10 – OHS
8 – Pushups
4 – HSPU

Set 1
13.4
7 Minute AMRAP
3 Clean & Jerk @ 135/95#
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
Continue by adding 3 reps of each movement to each round until the time is up.

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Wednesday WOD 3/27/13

Warmup
Volleyball Warmup
——————————–
5 – LBBS @ 65%
3 – LBBS @ 75%
3 – LBBS @ 85%

Set 1
1 – LBBS @ 95%

Set 2
Pick some PR’s to break

Moving up from Kitty weight to Tiger weight

Comments

Tuesday WOD 3/26/13

Warmup
2 Rounds
10 – OHS
8 – Pushups
6 – Pullups
—————————-
5 – LBBS @ 70%
3 – LBBS @ 80%

Set 1
2 – LBBS @ 87.5%

Set 2
4 x 8 Thrusters @ 115# (~40%FS or 65%SP) [30s rest]
4 x 5 Strict Weighted Pullups [30s rest]
4 x 5 Bench Press @ 80% [30s rest]
4 x 8-10 Weighted AbMat Sit Ups [30s rest]

Set 3
10 Toe to Bar
20 Double Unders
30 Abmat Situps
20 Toe to Bar
20 Double Unders
20 Abmat Situps
30 Toe to Bar
20 Double Unders
10 Abmat Situps

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