Author Archive

5-16-13

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“It’s still your F#$%&@g set!!!”

3 Rds for time of:

Rx:

400 meter sand bag run

10 Deadlift (185/135)

20 SlamBalls (choose your own weight)

 

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Wednesday 5-15-13

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“Pick up the damn bar, you’re not that tired!”

Power Clean & Power Snatch skill work


Partner WOD:

Rx:

5 minute partner AMRAP

5 Power Cleans (95/65)

-2 minutes rest-

5 minute partner AMRAP

5 Hang Power Snatch (95/65)

*Ok,

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Monday 5-13-13

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“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

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Friday, February 8th, 2013

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Friday, February 8th, 2013

“My Gluteus Maximus”

Strength=Deadlift: 10@65%, 8@70%, 8@75%

3 Rounds of:

20 Bulgarian split squats *can load with DB’s*
200 M farmers walk

Note: *choose a Farmers walk weight that’s challenging but not super heavy*

Cheers,
The Badger

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Thursday, February 7th, 2013

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Thursday, February 7th, 2013

”Welcome to Patagonia”

Partner WOD:  *17 minute cutoff*  Only 1 person working at a time. Each Athlete must complete ALL Reps.

21 DB Thrusters/ 3 C2B Pull-ups
18 DB Thrusters/ 6 C2B Pull-ups
15 DB Thrusters/ 9 C2B Pull-ups
12 DB Thrusters/ 12 C2B Pull-ups
9 DB Thrusters/ 15 C2B Pull-ups
6 DB Thrusters/ 18 C2B Pull-ups
3 DB Thrusters/ 21 C2B Pull-ups

Cheers,
The Badger

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Wednesday, February 6th, 2013

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Wednesday, February 6th, 2013

“DJANGO & Snake Doctor”

6 min AMRAP
10 sandbag clean
5 T2B

-1 minute rest-

6 min AMRAP
10 Box Jumps
10 Wall Balls

-1 minute rest-

6 min AMRAP
10 Kettle-bell Swings
5 HSPU

Extra Credit *Rope climb skill work*

Cheers!

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Tuesday, February 5th, 2013

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Tuesday, February 5th, 2013

“”Don’t fall in a Crevasse””

Strength=Strict Press: 10@65%, 8@70%, 8@75%

3 Rounds for time:
200 meter run
30 DU’s
10 Push Press (95/65)
10 Barbell Roll-outs

Cheers.

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Monday, February 4, 2013

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Baseline Retest

4 rounds of:

500 meter row
40 Air Squat
30 AB-Mat Situps
20 Push-ups
10 Pull-Ups

*Mandatory 3minute rest*

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Thursday, January, 31, 2013

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Power Snatch Skill Work
Then:
15 Min AMRAP:
5 Power Snatches (95lb/65lbs)
10 Ring Dips
15 V-ups

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Wednesday, January 30, 2013

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400m Run for time.

Then:

3 Rounds for time:

800m Run
15 Pullups
25 KB Swings
Enjoy,

Tom D.

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Tuesday, January 29, 2013

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Tuesday, January 29, 20 13
Skill Work: Squat Therapy, OHS skill work
4 Individual Rounds:
Max Reps of Overhead Squat (95lbs/65lbs)
*Immediately transition to D.U.s*
Max Reps of Double Unders
3 min rest…
*Record reps of each round.
Enjoy,
Tom D.
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