Calisthetics for 30 minutes Afterwards…work on individual skills
WOD – Friday 1-29-10
WOD – Thursday 1-28-10
Practice the barbell cleans
WOD – Wednesday 1-27-10
5 sets, 8 reps, 3-5 min rest: – barbell rows For time: – jump rope: 1000 jumps
WOD – Tuesday 1-26-10
Practice low-bar back squat WOD: 4 rounds for time: – 25 low-bar back squats: guys 135#, girls 95# - 25 MB throws to 12′ mark: guys 20#, girls 14#
WOD – Monday 1-25-10
5 sets, 5 reps, 3-5 min rest: – bench press 2000 meter row
WOD – Friday 1-22-10
Practice: From renegade row position to one arm straight up (we’ll call this exercise Sammy today) WOD: 4 rounds for time: -30 Sammy’s (alternating hands) using .15 bodyweight -40 air squats -30 supermans -20 AbMat situps
WOD – Thursday 1-21-10
5 sets, 1 rep, max load: – deadlift Ring work: moving to inversion and slowly back down
WOD – Wednesday 1-20-10
After several practice sets…..use as heavy a kettlebell as possible – 100 KB swings for time (RKC style – to eye level) Practice handstands
WOD – Tuesday 1-19-10
5 sets, 5-8 reps, 3-5 min rest: – overhead squat 40 burpees for time
WOD – Monday 1-18-10
3-5 sets, reps to failure (short of adam’s apple), 3-5 min rest: – kipping pullups row 1000 meters Jason Robillard on Fox News!

