Wed. 3-31-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss

Core Lift: Shoulder Strict Press

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: 3 Rounds (HEAVY)

(Perform 10-KB Jerk Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6- KB Jerk Press (each arm)

10, 8, 6-BB Rack High Pulls



Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-Pull Ups

Tues. 3-30-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches



WOD: Timed!

1 Lap Around Bldg.

10 Burpees

Row 400 m.



2 Laps Around Bldg.


20 Burpees


Row 800 m.



3 Laps Around Bldg.

30 Burpees

Row 1200 m.

BIG D Hits the BIG 500

BIG D Hits a 500lb. Raw Squat P.R.
Age 16, B.W. 189

Mon. 3-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees



Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%

WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders

Sat. 3-27-2010 Boot Camp

BOOT CAMP:
Event 1:

60 secs./exercise x 2 Rounds 20 sec. rest between rounds

Partner MB Trunk Rotations

Partner MB Chest Passes

Partner MB Toss & Sit Ups


Event 2: (3 Rounds)

Rope Truck Pull Hand Over Hand 50'

Run 1 Lap Around Bldg.

Sled Push Inside 60 yrds (Down & Back)

Fri. 3-26-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunges

High Knees

Band Rows

Hyperextensions

Core Lift: Conventional Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: Complete 10, 8, 6, 4 for each exercise.

(Increase weight as reps decrease)

BB SDLHP

KB or SB Carry to end of Drive and Back (HEAVY)

Weighted Lunges

Thrs. 3-25-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches



WOD: 3 Rounds Timed!

1 mile run

20 MB Sit Ups

50 Jump Ropes