WOD

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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Friday, February 1, 2013

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500m Row for time

Then:

5 Deadlifts (275lbs/165lbs)
10 Burpees

8 Rounds for time

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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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Monday, January 28, 2013

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“Clean and Jerk Skill Work”

*Spend time working on technique and working up to the weight you plan to use in the WOD. If can’t do the first 7 reps with good technique and no rest, it is too heavy*

12 AMRAP

Clean and Jerks (135/95)
12 Chest to Bar Pullups

Enjoy,
Tom D.

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Friday, January 25, 2013

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“Time to pay the man”

20 minute ladder:

20 Stepping Lunges (select your pain-DB, BB, Sandbag.. etc)
20 Russian Side twist
then
2, 4, 6, 8, 10, 12, 14.. etc..
C2B Pull-ups
HSPU

*Athletes will complete 20 stepping lunges, 20 Russian side twists followed by 2 C2B & 2 HSPU. Then 20 stepping lunges, 20 Russian side twist followed by 4 C2B & 4 HSPU.. etc..*

Cheers.

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Thursday, January 24, 2013

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“Embrace the freakin SUCK!!!”

4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest

Cheers! ;-)

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Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Thursday, January 17, 2013

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“Josh”

21 OHS (95/65)

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups

 

< 3 Mos:

7 Rounds for time:

6 Goblet squats

10 Ring rows

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