WODs for the Week: 111219 - 111222

WODs for the Week: 111219 - 111222

MONDAY 12-19-11
WOD

Chipper - complete the following for time:
- 400m Run

- 50 Box Jumps (24")
- 40 Push Press (75#)

- 30 Double Unders 

- 20 Pullups

- 10 Cleans (155#)

- 400m Run
Warm Up

- 400m run

- 10 kipping swings

- 15 samson stretches

- 20 mtn climbers

- 15 Halloween cats
- 10 jumping lunges

Stephen Alred: 12:35 (sub 135# cleans)

BrentandJenny Harris: 14:01 (step ups, 45# press, 60 singles, black band, 89# cleans)

Ty Humble: 15:11 (step ups, 45# press, 60 singles, black band, 89# cleans)

Kelly Mims: 14:35 (45# press, 60 singles, jumping pu, 89# cleans)

Parker (12): 14:13 (step ups, 10# dbs, 60 singles, jumping pu, 10# dbs clean)

Brad Harris: 13:57 (rx'd)

Mitchell: 9:55 (135# cleans)

John Prince: 10:20 (rx'd)

Then: roll out shoulders and work internal/external hip capsule 

Strength/Skill

- 5 to 7 min of rope work

PRIMER

- Membership info

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Tuesday 12-20-11

WOD

21-15-9 of

- Deadlift (225#)

- Box Jump (24")

Warm Up

- 800m run (or 50 burpees partitioned as you like)
- bar roll traps, calves, quads
Strength/Skill

- Front Squat: work up to heavy single (5-7 min)

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Wednesday 12-21-11

WODperform the following AMRAP 10 min
- 20 weighted lunges, 10 power snatches (45#)

- 1:00 burpees  max reps

*Score is number of burpees plus number of snatches (snatches count 1.5x)

Warm Up

- 2 min superman/V-up combo

- down and back bear crawl x 2

- squat sliders down and back x 2

- inch worms

- iron cross/scorpions 

Austin: 35 burpees (3 rounds + 16 lunges)
Kelly: 30 burpees (3 rounds)
Brad: 30 burpees (3 rounds)
John: 62 burpees (4 rounds + 6 lunges)

Strength/Skill

- Hand stand work (5-7 min)

PRIMER

- Sugar

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Thursday 12-22-11

WOD

Run 5k
Warm Up

"Track warm up"

Louis: 26:15 (15 reps at 135#)

As it was raining here pretty hard I decided to put some skill work into a WOD and did 5 rounds of:
- 10 pullups
- 10m handstand walk
- 25 squats
- 10m handstand walk
~10 min

Strength/Skill (after WOD)

"Grace" to failure

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Friday 12-23-11

WOD

none - off. Enjoy your extended Christmas break and we'll see everyone bright and early on Monday the 26th.