Wednesday 3/7/12 15,000lb deadlift

10 mins ohs practice

Men lift 15,000lbs
Women 10,000lbs
Stop every minute and do 5 Wall-balls before you continue to your number
Here are some examples for reps and weights. (total weight/bar weight=reps)

15,000lbs                10,000lbs
135lbs=111reps      95lbs=105 reps

Strength Class 6:30pm
for time alternate movements
Deadlift 1.5x bw
Push-Press (.65bw men/.55bw women)

3.6.12 Murph

Lt. Michael Murphy, In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.
WOD: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Monday 3.5.12

Laura putting her game face on

clean review
squat cleans
15 min AMRAP
50 barbell lateral jumps 
10 squat cleans (135/95lbs)
10 toes to bar
6:30 PM Strength Class
Clean technique
Front Squat

3.2.12 Friday chipper

The Mountain Lion is on the prowl.
Pre-WOD challenge:
Max time plate hold using only finger pinch (35/25lbs) 
1000m Row 
50 pull-ups
50 kb swings (24kg/16kg)
50 burpee box jump (20/24”)
50 Wall-balls 
50 hand release push-ups
50 Kb Sumo Deadlift High Pulls (24kg/16kg) 

Games Open WOD 12.2 – Thursday

Deadlifts with Tim Tebow
Game open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Alternate WOD for those not comfortable with heavy snatches
10 min AMRAP of:
20 sit-ups
20 DU’s

Wednesday 2.29.12

Jordan gets a muscle-up on day 1
Pre-WOD Challenge:
Max split squat jumps in 2 min
Leap year WOD:
5 rounds
30 m standing long jump (leap)
20 toes to bar
3 rope climbs
Strength class:
weighted box jump 
4 rounds for time:
20m barbell lunges (.80% bw/.65% bw)
6  press (same barbell)
10 ring rows w/ feet elevated
no racks allowed, bar starts on ground 

Tuesday 2.28.12 – Time for Grace

Start them early! Cheer each other on! Good catch, good drive, good recovery.

30 Clean and Jerks (135/95)
We last did this Oct 18, 2011. See if you can post an improvement.

Post-WOD challenge
Med Ball Clean Skill Work
then 25 MBC for time.

Monday 2/27/12

Max during last Monday’s strength WOD

Team WOD:
3 people per team  2rounds – 2 mins at each station 1 min rest between each full round

Row for calories
Box Jumps (20’/24”)
Deadlifts (115/185lbs)
Wall-balls (20/14lb)

Strength WOD:

partner resisted ring push-ups

Friday 2/24/12

Last Friday’s WOD- Gi Jane
for time:
50 double unders
50 sit-ups
50 push-press (45/35lbs, If you drop empty bars I will add 10lb bumpers.)
40 of each
30 of each
20 of each
10 of each

Burpee Thursday 2/23/12

Candace during the free week. 
Open WOD 1
7 min AMRAP
If you are doing this for the competition we will review standards and you will be judged.
Post WOD:
5-5-5-5-5 backsquat 

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