Saturday 3/26/11

REST DAY

Friday 3/15/11

CF OPEN WOD RE-DO
Warm Up:
Shoulder Mobility
800m jog
Jump Rope Complex x2
Dynamic Drills
Berg WU x2
3x5 Power Snatch @ Moderate Weight

AMRAP in 10min:
30 Double Under's
15 Power Snatch @75#

Thursday 3/24/11

WOD
5x
Max Reps of Pull Ups
Max Reps of Ring Dips
*rest 2mim btwn attempts

Rest 5min

3x Max Reps of Wall Balls
*rest 1min btwn attempts

Cool Down:
50cal Row (20sec work/10 sec rest)

Wednesday 3/23/11

Workout:
5 min double unders
Then:
3x
10 Passthrough
20m bear crawl
5 clapping push up
:10 handstand hold
Then:
Press: 5-3-3-1-1-1 (190#PR)
then:
7 min amrap
10 db press 25/15
10m db bear crawl 25/15
10 db box jump 25/15
10m db bear crawl 25/15

5rd + 5Press

Tuesday 3/22/11

Rest Day

Monday 3/21/11

CFHQ WOD

For Time:
10 Front Squat 135#
1 rope climb 15ft
9 FS
1 RC
8 FS
1 RC
7 FS
1 RC
6 FS
1 RC
5 FS
1 RC
4 FS
1 RC
3 FS
1 RC
2 FS
1 RC
1 FS
1 RC

Sunday 3/20/11

5k Run
Easy Pace

26:

Saturday 3/19/11

Warm Up:
5 min row
Hip and Shoulder Mobility
2min each drill
Then:
Dynamic WU

CF OPEN WOD #1
AMRAP in 10 min:
30 Double Unders
15 Power Snatches @75#

7rd + 20DU

Friday 3/18/11

REST DAY

Thursday 3/17/11

ACTIVE REST