1.Mobility
2. Row 500m
3. Back Squat 4x5
4. W.O.D
10 Min AMRAP
5 DL
10 Wallball
5 Burpees


See 10/18/11 for previous scores

Tuesday 2/28/12

1. 2min of jump rope, power bounces,du
2.Chest/Shoulder Mobility
3.Warm Up
4.Bench Press 4x10
5.W.O.D.
3Rounds
15 Bench Knees 2 Elbows
20 DU
25 Squats

3,2,1 GO!

Thrusday 2/23/12

1.Mobility
2. Warm Up-DU
3. Strength/Skill-Jerks 1(1pp followed by 1pj)
4.W.O.D.
3 Rounds
20 Walking Lunges
5 SDHP(135,95)
Broadjump Down and Back

Tuesday 2/21/12

1.Row 500
2. Gymnastics Warm Up( 3 Rounds of 5-HS Push Ups, Ring Rows, Pistols)
3. W.O.D.
21,15,9
Push Press(95,65)
Front Squat
Knees 2 Elbows
Row 200m

(See 1/13/12)

Saturday 2/17/12

1. Mobility
2. Speed Ladder Relay
3. Back Squat 5x3
4. W.O.D.
5 Rounds
7 Pull Ups
14 GHD Sit Ups
21 Box Jumps
Row 200M

Thursday 2/16/12

1. 5 Min Jump Rope
2.CF Warm Up
3. Jerk Review
4. W.O.D.
 "Grace"
30 Clean & Jerk

Tuesday 2/14/12

1. Row
2. Gymnastics Warm Up(Kip Practice, 10 kip attempts, Back Ext 3x10)
3.
W.O.D.
    A.3x3 of :
         KB Snatches
         KB Get Ups
         KB Clean& Jerks
(If you are at home use db instead of KB)

    B. 3, 200m Sprints on Rower(1.5 min rest in between, Use treadmill if @ home)

Saturday 2/11/12

1. Row 500 M
2.Strength-Shoulder Press 5x3
3. W.O.D.
12 Minute AMRAP
10 OH Squats(95,75)
20 DU
10 SDHP(95,75)

1. Dynamic Warm Up
2.Gymnastics Warm Up(Tripod Frog Stands, L Hangs, Ring Push Ups, Pistol Practice)
3. W.O.D.
5 Rounds
7 Pull Ups(Use 1 band more difficult than currently using)
15 HR Push Ups
Walking Lunges  (length of gym and back 2x)

Tuesday 2/7/12

1. Row 700m/Mobility
2. Strength-Deadlift 5x3
3. W.O.D.
3 Rounds
10 Power Cleans
20 KB Swings
40 Sit Ups

Saturday 2/3/12-Team Challenge

1. Warm Up
2. W.O.D.
Each person must complete each exercise 1x. Score is a total of points from each team
2 min of each:

Farmers Carry(Length of the gym =1)
Pull Ups
Sledge Hammer
Burpees
Made Baskets
Row (For calories)

Thursday 2/2/12

10 Deadlifts (225, 185)
15 Box Jumps
20 Burpees
30 Knees 2 Elbows
Row 300m
40 Push Presses(45,35)
4 Trips Down Steps
50 Wall Ball
60 Jumping Pull Ups