Tuesday February 12, 2013
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swing 3×20
Push Jerk 5×5
WOD – “Linda”
Push Press 10 x 10-1
Cleans 10 x 10-1
Squats 10 x 10-1
*Advanced lifter may use 40, 60, and 80kg
Set one is 10,10,10
Set two is 9,9,9
Set three is 8,8,8
Etc
Cedar Plank Salmon with Citrus-Avocado Salsa
Mondy February 11, 2013
Warm Up
800m Run
10 Pull Ups
10 Push Ups
Mats/Ladders
Split Jumps 5×10
WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Practice:
Kipping Pull Up
Sunday February 10, 2013
Steak and Egg White Burrito
Saturday February 9, 2013
Friday February 8, 2013
Warm Up
2 Rounds:
10 Floor Bench
20 Sit Up
20sec Plank
25 Jumping Jacks
Ball Slam 3×20
Back Squat 5×5
WOD – “Karen”
Wall Balls 1×150
for time
Core:
Superman 5 x 30 sec
Practice: Handstand Push Ups
Thursday February 7, 2013
Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
50 Double Unders
American Swings 3×20
Cleans 5×5
WOD – “Jackie”
50 Thrusters*
30 Pull Ups
1200m run
*16-20kg kettle bells or
65lb-89lb Barbell
Core:
3×30 sec
Back Ext
Toes to Bar
Russian Twist
Tuesday and Wednesday February 5-6, 2013
Warm Up
2 Rounds:
10 Deadlift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds
Split Jerk 5×5
Snatch Complex x 2
WOD – “Isabel”
Snatch 1×30
Hollow Rock 3×30 sec
Crossfit Del Campo 