The WOD - TUES, 08FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Turkish Get-Up,5 per hand, Brown/Green

Followed By:

WOD:
AMRAP 20 Min

Advanced

Muscle-Up,2 Reps

Power Snatch, 95/75#, 8 Reps

Double Unders, 20 Reps

Rx

Muscle-Up,2 Reps

Power Snatch, 75/55#, 8 Reps

Double Unders, 15 Reps

Intermediate

Muscle-Up Transition,3 Reps

Power Snatch, 65/45#, 8 Reps

Double Unders, 10 Reps

Novice

Jumping Muscle-Up,3 Reps

Power Snatch, 65/45#, 8 Reps

Singles, 20 Reps

Followed By:

Skill:
Shoot Through, 10reps

Post time or rounds to comments.

The WOD - MON, 07FEB11

CONGRATULATIONS!!

The Winner of our January 'Spirit of the Gym' Award is:
Andriana 'Anaconda' Genualdi
She has a solid work ethic, always has something positive to say about her fellow athletes and is showing great improvement across the board...Way to go!

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Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3, 85% & 90% 1RM

Followed By:

WOD:
3 Rnds for time:

Advanced

Thruster, 135/95#, 5 Reps

L Pull-up,15 Reps

Run, 800M

Rx

Thruster, 115/75#, 5 Reps

L Pull-up,10 Reps

Run, 500M

Intermediate

Thruster, 95/65#, 5 Reps

L Pull-up,10 Reps

Run, 400M

Novice

Thruster, 75/45#, 5 Reps

Pull-up,10 Reps

Run, 400M

Post load/time or rounds to comments.

REST DAY

SUN, 06FEB11

The WOD - SAT, 05FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:
The BossMan
21-18-15-12-9-6 Rep rounds for time:

Box jump, 20" box

Push up

Squats

AbMat Sit ups

400 meter Run (Odd reps)

800 meter Run (Even reps)


Post time or rounds to comments.

The WOD - FRI, 04FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Push Jerk, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Bench Press, 3X5, 75-80-85% 1RM

Followed By:

WOD:
Tabata This

Med Ball Deadlift,20/15#

Med Ball Clean, 20/15#

Med Ball Jerk, 20/15#

Post load/time, reps or rounds to comments.

The WOD - THUR, 03FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Muscle-Up, 3X3

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds
For Time:
Advanced

Back Squat, 205/155#

Run, 200M

Handstand Push-up

Rx

Back Squat, 185/135#

Run, 100M

Handstand Push-up

Intermediate

Back Squat, 155/105#

Run, 100M

Assisted Handstand Push-up

Novice

Back Squat, 135/85#

Run, 100M

Assisted Handstand Push-up/ elevated push up

Followed By:

Skill:
Shoot Through, 3 X 6

Post time or rounds to comments.

The WOD - WED, 02FEB11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 3X5,75-80-85% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 75-80-85% 1RM

Followed By:

WOD:
"HELEN"
3 Rnds For Time:

Advanced

Kettlebell Swing, 2/1.5 Pood, 21 Reps

Run,500M

Pull-up,12 Reps

Rx

Kettlebell Swing, 1.5/1 Pood, 21 Reps

Run,400M

Pull-up,12 Reps

Intermediate

Kettlebell Swing, 1 Pood/12kg, 21 Reps

Run,200M

Pull-up,12 Reps

Novice

Kettlebell Swing, 12kg/ 20#, 21 Reps

Run,200M

Pull-up,8 Reps

Post load/time or rounds to comments.