rocco and dan after the push-jerk burpee WOD last week. Awesome job guys!!!!

Monday 3 02/15/10

warmup

3 rounds of:

10 stationary spidermans

5 moon the sky

:30 sec sampson stretch

10 hip extension

strength

deadlift 5 x 1

metcon

3 rounds

30 double unders

15 sdhp (95 lb/65 lb)

10 clapping push-ups

Tuesday 3 02/16/10

warm-up

3 rounds of:

5 pull-ups

10 push-ups

15 sit-ups

20 squats

skill

overhead squat,  press under,  snatch balance

WOD

3 rounds of:

row 250

10 power clean

12 box jumps 24″

Wednesday 3 02/17/10

warmup

3 rounds

10 stationary spidermans

5 moon the sky

:30 sec forced abduction

12 overhead squats(pvc)

strength

back squat 5 x 1

metcon

10 min amrap

10 hang power snatch(above the knee) 85 lb/55 lb

20 air squat

10 ring dips

Thursday 3  02/18/10

warm-up

hip extension

superstars

spidermans

skill

the clean

WOD

5 rounds

row 250

20 lunge step

10 burpee

Friday 3 02/19/10

warmup

15 hip extension x 2

virtual “fran”

21-15 and 9

pvc thrusters

jumping pull-ups

strength

shoulder press 5 x 1

metcon

“helen”

run 400 meters

21 kb swing

12 pull-ups