The WOD - WED, 29DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
HAPPY BIRTHDAY DIANA!
For Time:

Buy-In

Tire Flips, 50M

Bench Press 60% 1RM, 10reps

GHD Sit-ups, 15reps

GHD Back extensions, 20reps

Burpee WBS, 20/15#, 25reps

Box Jumps, 20reps

Deadlift 60% 1RM, 15reps

Pull up, 10reps

Cash-Out

Sandbag carry, 50#, 200M

Post load/time or rounds to comments.

The WOD - TUES, 28DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
COREY
For Time:

Double Unders, 25 reps

30 reps of the following sequence:

Snatch, 95/65 #

Overhead Squat, 95/65#

Clean, 95/65#

Thruster, 95/65#

Burpees, 25 reps

Post load/time or rounds to comments.

The WOD - MON, 27DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
EITHER

12 Days of Christmas*
For Time:
12 stations - Station#1 one rep followed by Station#2 two reps then Sation#1 one rep followed by Station#3 three reps then Station#2 two reps then Sation#1 one rep until ALL 12 stations are complete.

Deadlifts, 225/155#, 1 rep

Ring dip, 2 reps

Pull ups, 3 reps

Burpees, 4 reps

Thruster, 95/65#, 5 reps

SDHP, 95/65#, 6 reps

KBS, 1.5/1 pood, 7 reps

Box jump, 24", 8 reps

Push up, 9 reps

KB snatch, 1.5/1 pood, 10 reps

GHD Back extension, 11 reps

WBS, 20/15#, 12 reps

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.

OR

For time:

Row 500M

21-15-9

Pull ups

Ring Dips

Row 1000M

21-15-9

KBS, 1.5/1 pood

Box Jumps

Row 500M

Post load/time or rounds to comments.

REST DAY

SUN, 26DEC10

MERRY CHRISTMAS!!

SAT, 25DEC10

The WOD - WED, 22DEC10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:

"LINDA"
(aka 3 bars of death)
10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Rx

Deadlift, 1 1/2 BW

Bench, BW

Clean, 3/4 BW

Intermediate

Deadlift, 1 1/4 BW

Bench, 3/4 BW

Clean, 1/2 BW

Novice

Deadlift, BW

Bench, 1/2 BW

Clean, 1/2 BW

Post load/time or rounds to comments.

The WOD - TUES, 21TUES10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
KAREN
For time:
BUY-INPull ups, 12 reps

Rx

WBS, 20/15#, 150 reps

Intermediate

WBS, 20/15#, 100 reps

Novice

WBS, 20/15#, 75 reps

Cash-outPull ups, 12 reps

Post time or rounds to comments.