Archive for 2010

Friday 19 Nov 2010

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10-12 minutes to work up to a heavy Snatch Balance + 2 Overhead Squats;
then,
Rounds of 15, 12 and 9 reps for time of:
115/75 lb. Hang Squat Snatch
9,6,3 Muscle-Ups

- OR -

Rounds of 15, 12 and 9 reps for time of:
Hang Power Snatch
Pull-Ups
Burpees

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Thursday 18 Nov 2010

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For time:
Wall-ball 20/14-pound ball, 50 reps
30 Pull-ups
Wall-ball 20/15-pound ball, 30 reps
20 Ring Rows
Wall-ball 20/14-pound ball, 20 reps
15 pullups

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1

Wednesday 17 Nov 2010

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Ten rounds for time of:
Row 250 meters
25 – Bench-press 95+ pounds

If necessary  you can do floor bench press using dumbbells reduce reps to 15

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1

Tuesday 16 Nov 2010

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Happy Birthday Chad

“Chad-A Riffic”

3 rounds

31 – Overhead 20” Box Step Ups (85# 55# scale accordingly with plates, balls or lighter weights if necessary)

31 Rollouts 75#

1 Rope Climb

800m Run

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Monday 15 Nov 2010

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“Grace”

135 pound Clean and Jerk, 30 reps (w-95#)

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Wednesday 20th October

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Wendler Cycle Week 4 Dead Lift

Warmup

5@ 75% 1RM

3@ 85% 1RM

1+ at 95% or 1RM

Five slow rounds of:

Max reps pull-ups (keep score for record Board)
Max reps dips

10 -95 pound hang squat clean

*Score max rep pullups and dips combined

Extra credit 2- 50 meter tire drags with 90#

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Thursday 11 Nov 2010

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In honor of Veterans Day we will be doing Hero Workouts Today

If you get a chance,  Thank a Service Member

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Wednesday 10 Nov 2010

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Five rounds for time of:
Row 500 meters
15  Toe to bar or Knees to elbows
10 GHD Back extensions or Good Mornings

15 Jumping Slamball

Extra Credit 100 hammer strikes

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Tuesday 9 Nov 2010

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(last week or wendler cycle before we retest in 2 weeks)

Wendler Cycle Week 4 Strict Press

Warmup

5@ 75% 1RM

3@ 85% 1RM

1+ at 95% or 1RM

AMRAP 15 min
15 -95 lb Push Jerk
15 Ring rows

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Extra Credit 3×3 rope climbs or

2×1 min bull whips

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Monday 8 Nov 2010

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Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata Pullups/jumping pull-ups
Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort

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2

Friday, 5 November

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Rx wt same for all three movements:  115/75

*Optional From behind the neck*

9 strict press

200m run

3 rounds

6 push press

200m run

3 rounds

3 push jerk

200m run

3 rounds

*no rest until WOD is completed*

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Thursday, 4 November

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Squat – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

12 back squat (135/95)

8 pull ups

14 min AMRAP

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2

Wednesday, 3 November

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7 cleans

10 lateral burpees

9 min AMRAP

2 min rest

14 box jumps

20 step back lunges

7 min AMRAP

2 min rest

21 abmat

30 double unders

5 min AMRAP

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Tuesday, 2 November

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Bench Press – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

10 dumbell/kettlebell push ups

10 KTEs

10 Pull ups

6 rounds for time

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Monday, 1 Nov

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500m Row

400 m Run

5 rounds for time

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