WOD

15 December 2010

Posted by:

Wendler Cycle Bench Press

Warmup

5 x 65%

5×75%

5×85%

then

2K Row for Time

Finish with reverse tabata hollow rocks ( work interval is 10 sec, 20 sec rest)

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Tuesday 14 December

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10,9,8,7,6,5,4,3,2,1
Weighted Step Ups (Bar in front rack or kb held in goblet position) Each leg
Pull Ups
20-18-16, etc.
GHD situps or V Ups
OR
Happy Birthday Chris Malvitz!
“Where’s Chris?”
29 muscle ups
29 OHS
29 HSPU’s
partitioned any way.

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Monday 13 Dec 2010

Posted by:

“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
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1

Friday 10 Dec 2010

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Friday
Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

*Weights scaled as needed.

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1

Thursday 9, Dec 2010

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Farmer’s Carry Contest:

*Hold 1 x 25lb or 15lb plate in each hand or equivalent dumbbell in each hand for max time (using pinch grip). Winner gets a handshake!

Then;

3 Rounds for time:

Choose: Row 800m, Run 800m or 4:00 min Jump Rope

20 Pullups or Ring Rows

Choose: Row 400m, Run 400m or 2:00 min Jump Rope

20 Ring Dips or Pushups

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0

Wednesday 8 Dec 2010

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Press:  5-5-3-2-1-1-1 (20 min time limit)
then;
AMRAP 15 min:
400m Row
30 Abmats
20 Pushups

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Tuesday 7 Dec 2010

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HAPPY BIRTHDAY “EMILY”  7 Dec 2010

Weighted Pullups:  3-3-3-3-3 (or just work on kipping/dead hang for 15 min)
then;
5 Rounds for time:
Overhead Walking Lunge (45/25) – 75ft
10 Barbell Rollouts
10 Burpees

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0

Monday Dec 6, 2010

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Tabata Fight Gone Bad:   :20 on/:10 off for 4 min of:
Wall Ball (20#/14#) SDHP (75#/55#)
Box Jump (20″)
Push Press (75#/55#) Row (cal)
*Each person records their lowest rep-count for each exercise for their score.  Combine all rounds lowest scores for daily total
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0

Friday 3 Dec 2010

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Bench Press: 5-5-3-3-1-1 Find 1RM

Then;

…20 Min AMRAP:
200m Overhead Walk (65/35lb loaded barbell)
20 Lunge steps
20 GHD Situps

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0

Thursday Dec 2, 2010

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Front Squat: 5-5-5-5-5 (15-20 min)
Then;     3-5 Rounds:
40 Double Unders
30 Single Arm KB Swings (Switch as needed, scale as necessary)
20 Pistols (swing as needed, scale as necessary)
10 Dead hang pullups

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Wednesday Dec 1, 2010

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5 Rounds:
60 sec max calorie row
60 sec rest
60 sec max pushups
60 sec rest
60 sec plank hold (penalty for breaking = 10-15 burpees per break after WOD)

Programming by Coach Tom D

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Tuesday Nov 30, 2010

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Deadlift: 5-5-3-1-1 find 1RM (15-20 min) then;
AMRAP 12 min:
5 Deadlifts (225/175)
7  Barbell Burpees (12″ jump over barbell and clap)
9 Jumping Jacks
Programming by Coach Tom Delaney
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Monday 29 Nov

Posted by:

“Helen”

400m Run
21 KB Swings
12 Pullups
3 rds for time

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Friday 26 Nov 2010

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Option “A”

4 rounds for time.

20 box jumps
15 ring dips (scale for beginners)

Option “B”

“Jerry’

2x 800m run  (1 mile)

2k row

2x 800m run (1 mile)

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Thursday 25 Nov 2010

Posted by:

“Turkey Chipper”

50 of each

Row 50m x 50 (2500m) can scaled to 1500m

KTE

box jumps 20″

Double Unders

thrusters 65/45

push-ups(hands of the ground at bottom)

any order, but each movement must be completed before

moving to the next

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