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Team 6 training schedule
25-29 August

All recommended weights are simply that recommendations, scale as appropriate.

25 August 08
Monday
WOD
For Time:
400 meter run
21 Overhead Squats (75% of bodyweight)
21 Pull-ups
400 meter run
15 Overhead Squats (75% of bodyweight)
15 Pull-ups
400 meter run
9 Overhead Squats (75% of bodyweight)
9 Pull-ups
Recommended warm-up: 3 rounds X 400 meter jog, Burgener Warm-up with PVC (3 reps per movement) http://www.mikesgym.org/gallery/video/burgWarmup.swf , push-ups (no more than 25 reps), and glute-ham sit-ups (no more than 25 reps).

26 August 08
Tuesday
WOD
Find your max for each of the following movements:
Front Squat
Shoulder Press
Weighted Ring Dips or Weighted Push-ups (have partner place weight on your back)

27 August 08
Wednesday
WOD
3 Rounds of 1 minute per movement, each rep will count as one point,
Push Press (50% of Body Weight)
Box Jumps
Knee to Elbows
Slam Ball
Rope Climbs/Pull-ups (5=1 rope climb)
Recommended warm-up: 3 X 500 meter row, Swings (No more than 15 reps), L-Sit Pull-ups (If you can’t complete more than 5 reps, then practice L-sits on the parallettes).

28 August 08
Thursday
WOD
Power Clean Max
5000 meter Row for time

29 August 08
Friday
WOD
For time
800 meter run followed by:
10,9,8,7,6,5,4,3,2,1 Handstand Push-ups and Dumbbell Squat Cleans (The combined weight of the two dumbbells should equal 40% of your body weight)
800 meter run
Recommended warm-up: 3 X 400 meter jog, Burgener Warm-up with PVC (3 reps per movement) http://www.mikesgym.org/gallery/video/burgWarmup.swf , pull-ups, push-ups, and sit-ups