WODs for week of 3/15/10

1) 8x2 box squat. extra wide feet with toes pointed forward. NO knees forward at all. Sit to the box just long enough to let your weight shift to it. NO touch and go and NO rocking and rolling. Box squats will really eliminate soreness as the eccentric contraction will be limited by the box.

2) AMRAP in 6 min:
-3 each arm, one hand snatch @ 30 lbs.
-4 burpees
-5 pullups

3) Row 250m, 8 power cleans @65 lbs. 4 rounds.

WODs for Week of 3/9/10

#1) 10x2 box squat backsquat (look it up on youtube). rest 1 minute between efforts. do at 60% of your 1 rep max. 5x5 good mornings.

#2) AMRAP in 5 minutes of: 3 pullups, 5 pushups, 7 KB swings (16 KGs).

#3) 21,15,9 of: SDLHP (65lbs) and situps.

gonna be toning down the programming as we're in season. no more extra running unless you want me to put one up. let me know.

WODs for Week of 3/1/10

Happy March Everyone!!!

#1) Every minute on the minute for ten minutes you will do 3 burpees. you will run as far as possible for the remainder of the minute. This would work well not on the treadmill or road.

#2) 20x20y sprints. walk back and go again.

#3) find your 3 rep max backsquat. afterwards start to do some good mornings. very good for low back and hamstrings. there are lots of different ways to do them but here is the most common and simple good mornings. look around if you would like to do other kinds. http://www.youtube.com/watch?v=4beVLd1ZXhA

#4) 3 rounds of 30 walking lunges, 20 pushups, 15 air squats, 10 power cleans w/ 95 lbs (probably need to use less weight unless youre really good at cleans).