WOD

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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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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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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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

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“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

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“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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Wednesday 24 Nov 2010

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800m run
100 push ups (Beginner: 50 reps)

400m run
100 sit ups (Beginner: 50 reps)

200m run
50 push ups (Beginner 25 reps)

100m run
50 sit ups (Beginner 25 reps)

25-minute time cap.

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Tuesday 23 Nov 2010

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Strict press from rack: 5-3-1-1-1-1 establish 1RM
then:
AMRAP in 7 mins.
3 cleans
3 push press
2 cleans
2 push press
1 clean
1 push press

Weight should be no more than 65% of heaviest push press

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Monday 22, Nov 2010

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BackSquats – 1,1,1,1,1 find 1RM
then
7 rounds for time
7 Chest to Bar Pullups
14 Goblet Squats 53/35#

Friday 19 Nov 2010

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10-12 minutes to work up to a heavy Snatch Balance + 2 Overhead Squats;
then,
Rounds of 15, 12 and 9 reps for time of:
115/75 lb. Hang Squat Snatch
9,6,3 Muscle-Ups

- OR -

Rounds of 15, 12 and 9 reps for time of:
Hang Power Snatch
Pull-Ups
Burpees

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Thursday 18 Nov 2010

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For time:
Wall-ball 20/14-pound ball, 50 reps
30 Pull-ups
Wall-ball 20/15-pound ball, 30 reps
20 Ring Rows
Wall-ball 20/14-pound ball, 20 reps
15 pullups

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