The WOD - TUES, 01FEB11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Sotts Press,3X5, bar +/- 10#plates

Followed By:

WOD:
AMRAP 20 Min

Advanced

Sumo Deadlift High Pull, 115/85#, 8 Reps

Row,500M

Burpee Wall Ball Shot,20/15#, 8 Reps

Rx

Sumo Deadlift High Pull, 115/85#, 5 Reps

Row,250M

Burpee Wall Ball Shot,20/15#, 5 Reps

Intermediate

Sumo Deadlift High Pull, 95/85#, 5 Reps

Row,250M

Burpee Wall Ball Shot,15/12#, 5 Reps

Novice

Sumo Deadlift High Pull, 75/55#, 5 Reps

Row,250M

Burpee Wall Ball Shot,12#, 5 Reps

Followed By:

Skill:
L Pull-up, 3X6

Post time or rounds to comments.

The WOD - MON, 31JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean and Jerk,3X5, 75-80-85% 1RM

Followed By:

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

Followed By:

WOD:
3 X 5 Min intervals w/ 1 min rest

Advanced

Double Unders,20 Reps

Ring Dip,10 Reps
*With vest

Rx

Double Unders,20 Reps

Ring Dip,8 Reps

Intermediate

Double Unders,15 Reps

Ring Dip,6 Reps

Novice

Singles,30 Reps

Jumping Ring Dip/ Ring Press,10 Reps

Post load/time or rounds to comments.

REST DAY

SUN, 30JAN11

The WOD - FRI, 28JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Clean, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

Strength:
Overhead Squat, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:

JERRY
For Time:
Rx

Run, 1Mile

Row, 2K

Run, 1Mile

Intermediate

Run, 1K

Row, 1500M

Run, 1K

Novice

Run, 800M

Row, 1000M

Run, 800M

Post load/time or rounds to comments.

The WOD - THUR, 27JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls,3 X 5, 125% 1 RM

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Turkish Get ups, 1.5/1 pood, 3 per hand

Run 200M

Good Mornings, 45/30#, 15 reps

Rx

Turkish Get ups, 1.5/1 pood, 2 per hand

Run 100M

Good Mornings, 45/30#, 10 reps

Intermediate

Turkish Get ups, 1 pood/12kg, 2 per hand

Run 100M

Good Mornings, 45/30#, 8 reps

Novice

Turkish Get ups, 12kg/20#, 2 per hand

Run 100M

Good Mornings, 45/30#, 6 reps

Followed By:

Skill:
L Pull-up, 3 X 5 reps

Post time or rounds to comments.

The WOD - WED, 26JAN11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar
Snatch, 2X3 & 3X3,80% & 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 & 3X3,80% & 85% 1RM

Followed By:

WOD:
"The CHIEF"

5 X 3min rounds with a 1 minute rest between rounds

Complete as many cycles as possible of the following work for each 3 min round:

Advanced

Power Clean, 155/115#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Rx

Power Clean, 135/95#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Intermediate

Power Clean, 115/75#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Novice

Power Clean, 95/55#, 3 reps

Push ups, 6 reps

Squats, 9 reps

Post load/time or rounds to comments.

The WOD - TUES, 25JAN11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Grip Deadlift, 3 X 5, 65% 1 RM

Followed By:

WOD:
5 Rnds For Time:

Advanced

Deadlifts, 1.25 BW, 10 Reps

Row,750M

AbMat Sit-up, 30 Reps

Rx

Deadlifts, BW, 10 Reps

Row,500M

AbMat Sit-up, 20 Reps

Intermediate

Deadlifts, .75 BW, 10 Reps

Row,400M

AbMat Sit-up, 15 Reps

Novice

Deadlifts, .5 BW, 10 Reps

Row,250M

AbMat Sit-up, 10 Reps

Followed By:

Skill:
Pistol, 3 x 5 per leg

Post time or rounds to comments.