WOD

Thursday, April 4, 2013

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Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (100/65 lbs)

15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

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Wednesday 3 April

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4 min clock: Cash in with 500 M Row, then max reps with remaining time of:

1.)   Chest to Bar Pull Ups

2.)    Ring Push Ups

3.)    Single-Arm Russian KB Swings (L)

4.)    Single Arm Russian KB Swings (R)

 

*2 Min Rest between rounds

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Tuesday 2 April

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15 Minute Clock – EMOM

Minutes 1-5: 1 Squat Clean (185/115#), plus 1 Front Squat

Minutes 6-10: 1 Squat Clean (155/100#), plus 3 Front Squats

Minutes 11-15: 1 Squat Clean (135/85#), plus 5 Front Squats

 

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MONDAY 1 April

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Monday 1 April:

Strict Press 10,8,8 @65, 70, 75% of 1RM

 

21,18,15,12

Push Press (115/75#)

Burpees

200M Run after completion of each full round

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Friday, March 29, 2013

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1 Round of the following movements for time:

Back Squats

Running

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Thursday, March 28, 2013

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Open WOD Workout 13.4

7 minute AMRAP of:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar…

Men:  135 #

Women  95#

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Wednesday, March 27, 2013

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3 x 5 minute AMRAP w/ 1 minute of rest in between

AMRAP#1

5 SDHP ( rx 65#, 95#)

5 Push Press (must use same barbell for SDHP and push press)

AMRAP#2

10 V-Ups

10 Burpee Pull-ups

AMRAP #3

15 calorie row

15 kb swings (rx  44#, 70#)

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Tuesday, March 26, 2013

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Strength:

Front squat- find your 1 rep max

WOD:

“Snellen”-

3 rounds for time

400 m run

21 single arm dumbbell snatch (rx 45#, 35#)

12 pull-ups

 

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Monday, March 25, 2013

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Strength-

Bench press- Find 1 RM

 Conditioning-

“Sweet 16 and Elite 8”

 Cash in: pick one

  • 64 air squats 
  • 32 calorie row

Then,

 Complete 2 rounds of the following movements

  • 16 db bench row (8 each arm)
  • 8 Ring push-ups
  • 16 db dead lifts
  • 8 Ring Push ups
  • 16 step back lunge w/db
  • 8 ring push-ups
  • 16 db push press
  • 8 ring push–ups
  • 16 db hang-power clean
  • 8 ring push-ups

 Cash out: pick the other one

  • 64 air squats
  • 32 calorie row
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Friday, March 22, 2013

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Workout of the Day
Strength: Deadlift – Establish 1RM
 
Conditioning: 2 x AMRAPs
AMRAP 1 (7 Min)
5x Deads
200M Run
 
2 min rest
 
AMRAP 2 (7 Min)
200m Row
10 x Pull-Ups 
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Thursday, March 21, 2013

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Workout of the Day
13.3
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Thursday, March 21, 2013

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13.3 
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Wednesday, March 20, 2013

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Workout of the Day

Conditioning: 2 x 10 Min AMRAPs

10 Min AMRAP 1
10 Rounds (for distance)
30sec Work/30 Rest row (10minutes, 5 min of work)
 
2 min Rest
 
10 Min AMRAP 2
800m Run Buy-In
Then as many rounds with time remaining
 
10 x Alt Plyo-Push-Ups
 10 x KB Swing
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Tuesday, March 19, 2013

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Workout of the Day
Strength: Strict Press – Establish 1RM
Then
2x Max effort HSPU or 2 x Max Hand Stand hold (against the wall)
 
Conditioning: 3 x RFT
10 x Jumping Lunges
10 x Push Press
10 x T2B
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Monday, March 18, 2013

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Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)

21-15-9

(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

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