WOD # 24 January 28, 2012

Warm Up:
Trainers Choice

Skill:
Rope Climbs

Team WOD:
2 person Teams:
1 min on 1 min off
50 Box Jumps
100 Burpees
150 Walking OH lunges (45/25)
200 Push Ups
250 Ball Slams (50/30/20/10) use a slam ball or Dynamax Ball
1 person works for a min, while the other rests, you must complete one exercise before moving to the next.  

Challenge WOD # 3

Challenge WOD # 3 is:

"Randy"

75 Power Snatch (75/55)

All power snatches are from the ground and there is no press out at the top it must be a snatch.

WOD # 23 January 27, 2012

Warm Up:
10 PVC Pass Throughs
10 OHS PVC
10 Push Ups
10 Squats
10 Snatch Balances PVC
10 Pull Ups 

Strength:
3 x 5 Strict Press @ 65% 1 RM
5 x 3 Deadlift @ 75 %

WOD:
Seven Rounds:
7 GHD Sit Ups
7 Ring Push Ups
7 Pull Ups
7 Deadlifts (155/115)

WOD # 22 January 26, 2012

Warm Up:
Practice handstand kick ups, hand walking, handstand  push ups for 5 min
Band Mobility for shoulders
Down and  back broad jumps

Strength:
Snatch 3, 3, 3, 3, 3, 3 (power or squat whatever you are worse at)

WOD:
15 min AMRAP
20 Squats 
15 Lateral Hops (over the bar)
10 SDHP (75/55)
5 Burpee  

WOD # 21 January 25, 2012

Warm Up:
Stretch Sequence #6:

Stand feet shoulder width apart, bring your hands up high above you with your shoulders pressing into your ears, move your feet into a squat stance, keeping your hands strait above your head lower yourself into a perfects squat on a slow 10 count, hold at the bottom of your squat for another ten count.  Place your hands on the ground inside your knees, place your right foot back until you are in a lunge position, lower your left elbow to your left ankle, drop your right knee,  rotate your left knee clockwise 5 times, rotate counter clockwise 5 times, bring your right knee up off the ground, place your left hand on the outside of your left foot, open your chest to the right, bring your right arm over your head point the direction your left knee is facing, bring you left hand back to inside your left foot, replace your right hand on the ground, bring you right foot up to the outside of your right hand, put your left leg back, drop your left knee, bring your right elbow down to your right ankle, rotate your knee clockwise 5 times, rotate counter clockwise 5 times, place your right hand on the outside of your right foot, rotate your chest to face left, bring you left hand over your head to point the direction your right knee is pointing, replace your hands, bring your left foot up to the outside of your left hand, bring you hands overhead, bring yourself to a standing position from your squat.  

Skill Work:  3 x 10 Ring Rows
3 x 10 good mornings

WOD:
15-12-6
Push Press (115/75)
Donkey Kicks
Knees to Elbows