Strength:
Push Press
3-3-3-3-3
5-10# Heavier than last week, 80 seconds rest in between sets
WOD
30 seconds on 30 seconds rest for 16 minutes of:
*Use DB if KB are not available
-Alternate exercises each minute (ex. first 30 seconds do C2B PU, rest, then complete 30 seconds of KB Thrusters, rest, etc.)
Skill work:
Overhead squat
10 x 2
Increase weight as needed, 60-90 sec rest in between sets. Re-familiarize yourself with this movement, concentrate on techinque-not weight.
WOD
5 min AMRAP of:
(M-95 W-65)
Strength:
Bench Press
3-3-3-1-1-1
5-10# increase from last week, rest 2 minutes between sets
WOD
On the minute, for 10 minutes:
3 Handstand Push-ups
3 KB Sumo Dead lift High Pull (M-72 W-53)
-If you are unable to complete the reps within the minute time frame, sit that round out and start back in at the top of the next minute.
-Record number of completed rounds
WOD
2 Rounds
Rest 5 min.
As many reps as possible in 2 minutes:
*Place sandbag by one foot, with both hands pick up the sand bang, bringing it over your head (in a half moon shape) and place it next to your other foot. Repeat for two minutes.
Strength:
*If you can complete more than 5 d. hang pull-ups in a row, add weight.
-Break up sets as needed
-Must complete all 30 within 15 minutes
WOD
30-10-20-10
Lunges-One DB in each hand, knee must touch the floor for rep to count. (R=1, L=2)
Strength:
Push Press
5-5-5-5-5
5-10# heavier than last week, 70 seconds rest in between sets
WOD
AMRAP 10 minutes
Compare to March 17th, 2011
Official Standards click here
Spend the first 10-15 minutes warming up to 75% of your 1RM Back squat.
WOD
50 Slam Ball (M-30 W-20)
35 KB Swings (M-53 W-35)
20 Back Squat @ 75% of your 1 RM
1000M Row
Strength:
Bench Press
5-5-5-5-5
5-10# heavier than last week, 80 seconds of rest in between sets
WOD
AMRAP in 12 minutes of:
3 rope pulls = 1 rope climb
5 pull ups= 1 rope climb
4 Rounds of:
*Thruster weight will be individual, choose a weight that allows you to complete all 5 reps without dropping the bar. However, if you feel like you can do more than the 5 reps after the first round, you may need to add more weight for the following three rounds.
-Each round should be performed at maximum effort- thrusters and the T2B should be completed with out dropping, and the row is a sprint.
-Set up your station so that don’t lose a lot of time moving from one exercise to another
-Record total time and weight used for the thrusters
Strength:
Weighted Pull-ups
3-3-3-3-3+
(Rest 2 min. between sets, use the same weight/band for all five sets)
WOD
2011 Open WOD #2
AMRAP in 15 minutes of:
Click the link to see the movement standards from last year,
Compare to March 31, 2011
