120913

Way to go Team DUMBO!

Monday

"Sweaty Monday"

WOD:  30 Min Cap 

50 Pull Ups (advanced = C2B)
50 Dubs (100 singles)
50 Wall Ball
50 Dubs (100 singles)
50 Burpees + Jump & Touch
50 Dubs (100 singles)
50 V-Ups (50 singles)
50 Dubs (100 singles)

Then in remaining time: 

1 Muscle Up or Generator
1 Box Jump + Step Down
2 MU's (or 2 Generators)
2 Box Jumps
3 MU's (or 3 Generators)
3 Box Jumps
4 MU's (or 4 Generators...)
4 Box Jumps...Get as far as you can with the remaining time.

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Level 1 

WOD: 30 Min Cap

30 Pull Ups
100 Jump Rope Passes
30 Wall Ball
100 Jump Rope Passes
30 Burpees
100 Jump Rope Passes
30 Sit Ups
100 Jump Rope Passes

Then: 

1 Single Arm Man Makers
1 Weighted Walking Lunge (each leg - holding the object they do single arm man makers with)
2 Single Arm Makers
2 Walking Lunge (each leg)
3 Single Arm Makers
3 Walking Lunge)...Get as far as you can with the remaining time.

Tuesday

Strength: 4 Sets (15)
1. Power Snatch Complex: 3 Power Snatch + 3 Behind Neck Push Press + 3 OHS
2. Strict/Weighted Pull Up 5 rep; 31x0, Rest 30 sec
3. Weighted Box Step Up 8 each leg, Rest 1 min

WOD: 5 sets Anaerobic Repeats (15) 

8 Power Cleans unbroken - (sub to 16 Russian KB Swings OR Hang Power Clean depending)
100m sprint
Rest 90sec

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Level 1

Pre-Skill Anaerobic: 100m Sprint 2 sets

Burgener Warm Up Review Progressions w/pvc  

Skill Builder/Strength: Overhead Squat 10 reps

WOD: Tabata Mash Up (rotate after each 20 sec interval)
-Russian KB Swings
-Burpees
-Sit Ups

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