WOD's for the Week

Dylan asked if he could try his hand at programming wod's for the week. This week is from Dylan. See how you like this week and let us know. For everyday there is a skill or additional warm up before the actual wod. On the day of max squats there is a short AMRAP following. This is how Dylan has been running his class at 6pm. We can see how we like it and request more if we like it better.

MONDAY 12-5-11
SKILL: 5-7 sets of 2 Turkish Get-ups with moderate weight
WOD:
3 rounds for time of:
1 min Jump Rope Singles
1 min High Knees
1 min Butt Kickers
1 min Jumping Jacks
1 min Broad Jumps
count all reps and distance jumped for score

TUESDAY 12-6-11
Additional warm up:
3 rounds of:
5 Wall Squats
5 Push-ups (lift hands)
5 Abmat Sit-ups
5 Push-ups (lift hands)
WOD:
5 rounds for time of:
40 Air Squats
7 Toes to Bar

WEDNESDAY 12-7-11
Additional warm-up:
1-2 minutes each
Thorasic Spine Foam Roll
Triceps Roll on racked bar
Sling-shot Squat
WOD:
AMRAP in 20 minutes:
100 Jump Rope Singles
5 Push-ups
10 Thrusters (95, 65)

THURSDAY 12-8-11
Additional warm-up:
2 rounds
12 Wall Squats
12 Pull-ups
12 Abmat Sit-ups
12 Push-ups (lift hands)
WOD:
4 rounds for time of:
400 meter Run
15 Burpees

FRIDAY 12-9-11
Additional warm up:
3x5 Bar Kips
6 KB Halos-each direction
4 PVC Pass Throughs (standing, power squat, full squat)
WOD:
Overhead Squat
3-3-3-3-3
AMRAP in 9 minutes:
7 Overhead Squats (@ 60% of max)
10 Double Unders

SATURDAY 12-9-11
Share the Pain/Team Workout
I hope all of this makes sense to you and we have great workouts together. If it turns out to be a terrible week we can all gang up on Dylan and give him a good pounding on Saturday.