WOD

Wednesday April 27 2011

Posted by:

Wendler Bench Press
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
AMRAP 12 min:
14 DB or KB Presses (7 each arm)
14 Pistols (7 each leg)
14 Box Jumps (20” men and women)

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Tuesday, April 26 2011

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Wendler Deadlift
5 @ 70%, 3 @ 80%, 1 @ 90%

Then;
3 Rounds for time:
400m Run
20 KB Swings (53/35lb)
20 Pullups
20 Knees to Elbows

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Monday, April 25

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10, 9, 8…3, 2, 1 reps of:

 

Deadlift

Hang Power Clean

Front Squat

Push Press

 

*95lb / 65lb – Do not scale up, move faster!

 

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Friday, April 21

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Wendler Bench Press

5 @65% / 5 @ 75% / 5 @ 85% 1RM

 

Then;

 

AMRAP 15min:

25m OH Walking Lunge M 45lbs / W: 25lbs (Cones set up outside 25m intervals, or use one length of inside gym rubber)

15 Release-at-the-bottom Pushups

200m Run.

 

3 min rest

 

Tabata Plank Holds – varied positions (:30 work / :10 rest for 8 intervals, record lowest set)

 

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Thursday, 21 April 2011

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1000 Row

800m Run

400m Farmer’s Carry (Scaled to 200m) (1 x KB or DB each hand)

400m Overhead Walk (Scaled to 200m) (95lb/65lb)

50 Ring Pulls

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Wednesday april 20 1011

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Wednesday, 20 April 2011
 
Wendler Back Squat
5 @65% / 5 @ 75% / 5 @ 85% 1RM
 
Then; 
For time:
30-20-10
Deadlifts (Rx = 225/135lb – scaled as nec)
Burpees
Box Jumps

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Tuesday, 19 April 2011

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Power Clean Skill Work

12-15min, work on the Power Clean

Then;

For time:

400 meter Run
20 power cleans, see chart

200 double-unders
800 meter run

Max Clean

Workout weight
>265 lbs (>165 lbs) 205 lbs (135 lbs)
220 lbs – 264 lbs (135 lbs – 164 lbs) 185 lbs (125 lbs)
185 lbs – 219 lbs (115 lbs – 134 lbs) 165 ...
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Monday April 18, 2001

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“Daniel”
50 Pull-ups (or Ring Rows)
400 meter run
95 pound Thruster, 21 reps (Women’s weight: 65lb)
800 meter run
95 pound Thruster, 21 reps (Women’s weight: 65lb)
400 meter run
50 Pull-ups (or Ring Rows)

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Thursday April 14, 2011

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Couplet Hell

6 Min Amrap:

200 M Row, 10 Slamball

2 Min Rest.

5 Min Max Ladder Up: (1 rep each movement, then 2 reps each movement, 3, etc.)

chest to bar Pull ups, burpees

2 Min Rest

4 Min Max Ladder Up:

Jumping lunges, Push Ups

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Wednesday, April 13, 2011

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Deadlift – Wendler Week 1

5,5,5+ @65%, 75%, 85%

12 Min Amrap:

5 Deadlifts @ 225#/155#, 10 Ring Dips, 15 Medball Sit ups

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Tuesday April 12, 2011

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Shoulder Press – Wendler Week 1

5@ 65%, 5@75%, 5+@85%

“Jackie”

1K Row, 50 Thrusters @45#, 30 Pull Ups

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Monday April 11, 2011

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800 M Run

40,30, 20, 10

Goblet Squats

KB Swings (53/35)

Box Jumps (24/20’’)

800 M Run

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Friday April 8, 2011

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10,9,8,7,6,5,4,3,2,1

95#/65# Front Squat

95#/65# Push Press

2 Push-up Burpees

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Thursday April 7, 2011

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Weighted Pull Ups (5,4,3,2,1,1,1)

Work Dead Hangs Or L-Pull Ups Or Practice Kipping

5 Min Max Distance Row

Rest 2 Min

5 Min Max Reps Sit ups

(start on either station)

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Wednesday April 6, 2011

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Clean and jerk

12 Min to find 1Rm Clean and Jerk

4 Rds for time:

6 clean and jerk (135/95#)

9 Burpees

12 Slamball

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