Workout of the Day
WOD March 7, 2012
Tuesday, March 6, 2012 Warm Up:
Trainer Lead Warm Up
Skill:
10 Min CAP: 75 Ring Dips
WOD:
As many rounds as possible in 8 minutes
7-Deadlifts 225/155 elite 275/185
35 Double unders
WOD March 6, 2012
Monday, March 5, 2012 Warm Up:
Trainer Led Warm Up
Skill:
Max effort 500 m Row
WOD:
5 Rounds:
5 Wall Climbs
10 Walking Lunges
Down and Back Farmers Walk x 2
Use a heavy pair of KB or DB for the Lunges and Farmers Walk
WOD March 5, 2012
Sunday, March 4, 2012 Warm Up:
Trainer Guided Warm Up and Stretch at the begining of class
Strength:
Front Squat 3 x 5
Good Morning/Glute ham raise/Hip extension… 3 x 10
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
WOD March 2, 2012
Thursday, March 1, 2012 Warm Up:
500 m row
3 - 6 - 9
PVC Deadlift
PVC OHS
PVC Snatch
THEN:
Down and Back Toy Soldiers
Down and Back Lateral Shuffle
Strength:
Deadlift 2,2,2, 1,1,1
WOD:
Kettlebell Swings- eye level (1.5/1)
20-18-16-14-12-10-8-6-4-2
Toes to bar
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
10-9-8-7-6-5-4-3-2-1
