WOD 1/29/12

4 rounds for time of:
400 m run
5 squat cleans 155/115 lbs

Coach Burgener going over key points of the clean.

WOD 01/27/12

Skill work: Kipping in rings

WOD: For time
            21-15-9
            Jumping lunges
            Ring dips

WOD 01/26/12

Skill work: Hollow rocks for 15 secs x 5

WOD: "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round                  from which a one-minute break is allowed before repeating.

3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep.

WOD 01/25/12

WOD: 10 min to work up to your one rep max Clean and Jerk
            Rest precisely 2 min then...
            As many rounds as possible in 5 min of:
            5 KB swings 53/35lbs
            5 Push ups (hands release from ground)
            5 Straddle sit ups

For a Straddle sit ups demo, clilck here: http://gymnasticswod.com/content/sit-straddle

WOD 01/24/12

MWOD: Ankle mobility work with bands and heel cord stretches.

WOD: For time
           10 L Pull ups
           20 Pistols
           30 Medball cleans 20/14lbs
           40 Sit ups
           50 Burpees
           40 Sit ups
           30 Medball cleans 20/14lbs
           20 Pistols
           10 L Pull ups