WOD

Jan 20th

Posted by:

4  AMRAP s (Repeat 2 x)
90 sec work / 90 sec rest 
 
Couplet 1
100M Row
9 x Slam Balls
 
Couplet 2
9 x Box Jump
9 x Ring Row
 
Couplet 3
9 x DB Thruster
9x V-Ups
 
Couplet 4
100m Run
9 x Jumping Lunges
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Jan 17th

Posted by:

“The HantaVirus”

 Deadlift:

10@65%, 8@70%, 8@75%

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

Posted by:

“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

Posted by:

“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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Jan 14th

Posted by:

“The Bird Flu!”

 *Squat Therapy & Pistol Skill Work*

*800m Timed Run!!*

Full Recovery!!

-Then-

AMRAP A 4 min

5 Strict Pull-Ups

15 Abmat Sit-Ups

rest 60 seconds

AMRAP B 4 min

15 Sandbag Back Squats

100 m dash or (backwards run)

ELBOWS UP!

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Jan 13th

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“The Plague!!!”

 *Strict Shoulder Press*:

10@65%, 8@70%, 8@75%

 Then,

As many rounds as possible in 15 minutes of:

 1 Double Push-Up Man Maker

5 DB Push Press

1 Double Push-Up  Man Maker

5 DB Push Press

10 DU’s

*DU’s increase by 10 each round*

Elbows Up! :-)

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Jan 10th

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“Welcome to the $%#@*!@ Jungle JACK!”

 *Squat/Power Clean Skill work*

 EMOM for 20 minutes:

 ODD: 5 Squat or Power Cleans (moderately heavy.. don’t get crazy!)

EVEN: 10 Wall Balls (20/14)

 Knees Out, Elbows Up!

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Jan 9th

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“Pickle Juice”

 “Muscle Up Skill work”

 13 Minute Cutoff

2, 4, 6, 8 of:

Rings Dips

Deadlifts (225/165)

Lateral “Tuck Jump” Burpees bar Jump overs

Note: “2, 4, 6, 8″ is one round; once you hit 8reps you will start over at 2reps and work your way back up the ladder completing as many rounds as possible in 13 minutes.

Knees ...

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Jan 8th

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“Get LOOOOWW!”

 12, 9, 6

Thrusters (135/95)

 T2B & Pull-Up Cluster is 1 rep

400 Meter Run

Here’s a video of a T2B & Pull Up cluster:

http://www.youtube.com/watch?v=2tAot2F4MwY

Knees Out, Elbows Up!

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Jan 7th

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“It Pays to be a Winner!!!”

Non-Barbell skill work

Then

5 X 3 minute rounds of:

200 meter row

25 DU

15 Slam-Balls

Stay Warm! :-D

Knees Out, Elbows Up!

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Jan 6th

Posted by:

“The Inferno”

 As many rds as possible in 21 minutes:

 7 Alternating Dumbbell Snatch forward lunges

7 KTE

7 KB Goblet Squats

7 V-Ups or GHD’s

7 Clapping Push-Ups

7 No Push Ups Burpee box Jump

7 KBS

Knees Out, Elbows Up!

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Friday Jan 3rd 2014

Posted by:

AMRAP (reps as possible) 13 minutes

1 deadlift

2 power clean

3 front squat

4 shoulder to overhead

5 back squat

 

40 Double unders

 

5 Deadlift

4 power cleans

3 front squat

2 shoulder to overhead

1 back squat

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Thursday Jan 2nd 2014

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Bench press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

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Wednesday Jan 1st 2014

Posted by:

2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

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Tuesday Dec 31st 2013

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5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

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