WOD

Friday, 25 Feb, 2011

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9 min AMRAP
6 Power cleans (135/95)
12 Barbell rollouts

2 min rest

9 min AMRAP
12 Air squats
6 Pull ups

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Thursday, 24 Feb 2011

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Wendler Cycle – Strict Press
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5+ @ 85 percent of 1 RM

14 min AMRAP
200m run (250m row inclement wx plan)
8 SDHP (95/65)
12 Push press (95/65)
use same barbell for both movements

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Wednesday Feb 23, 2011

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3 rounds
500m row/3 min rest between rowing rounds

2 min rest

2 min max rep burpees

1 min rest

1 min max time handstand hold

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Tuesday, 22 Feb 2011

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Wendler Cycle – Deadlift
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5 @ 85 percent of 1 RM

5 Rounds for time:
7 Deadlift (175/105)
12 KB swing (53/35)
15 GHD sit-ups (or 25 abmat sit-ups)

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Monday, 21 Feb 2011

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Football Gone Bad!
DB Thrusters (35/25) or barbell (75/55) if not enough DB
Box jumps (20”)
Push ups
…Double unders (each single counted as ½ rep; failed DU counts as 1 pt)
Calorie row
3 rounds – 1 min per station w/ 1 min rest between rounds; each rep 1 pt
*Extra credit – weighted vest 15/10lbs

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Friday 18 Feb 2011

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4 rounds of 4min AMRAP w/ 2 mins rest between rounds

4 Deadlifts @ 75% 1RM

6 Pull Ups

8 Box Jump (24/20)

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Thursday 17 Feb 2011

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15 min to find 1Rm of Backsquat

Then

13 min AMRAP of
6 Front Squat (115/85) or OHS (95/65)
20 Mountain Climbers (10 R/L)
10 Slamball

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Wednesday 16 Feb 2011

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Cash-in – Take 5 min – find the MAX number of double unders you can do
15 Min AMRAP
13 KB Swings
14 Stepback lunges (7 R/L)
200m Row / Run / 50 DUs (Option based on rower  availability)
Cash out – 50 Swings with the Sledge (25R/L)
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Tuesday 15 Feb 2011

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Grace + Karen = “Garen”

5 Rounds for time
6 Clean and Jerks (135/95)
30 Wallball Shots (10′ Target, 20#/14# Ball)

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Monday Feb 14, 2011

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15 min to find 1 RM on Bench Press

Then
Row 500m or 50DU’s (4:1 sub)
20 Pullups
6 Burpees
16 Pullups
8 Burpees
12 Pullups
10 Burpees
8 Pullups
12 Burpees
4 Pullups
14 Burpees

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Friday 11 Feb, 2011

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Happy Hour Chipper…
20 inch Box jump, 50 reps
Rope climb, 3 ascents
20/14lb Wall Ball 50 reps
6 trips sand bag carrying or lunge length of gym
55/35lb Kettlebell swing, 50 reps
DB Snatch, 50 reps
800 meter Row

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10 February 2011

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AMRAP of 16min
Teams of 2 – Don’t lose your Medicine
10 MedBall Cleans and Pass 10 feet apart – (If you drop the ball, 5 burpees immediate payout)
20 Abmat Situp with Med Ball, Pass Medball at top of situp (5 feet apart) –(Dropped ball, 5 burpees immediate payout)
10 simultaneous Med Ball Pushups (each partner is on the opposite side of the ball and puts one hand on the ball)

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Wednesday 9 Feb 2011

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Find 1 RM for Deadlift 
Then
4 rounds for time
25 double unders
7 DB (45/ 25) Burpee Box Step ups (Start standing holding the DBs, execute a burpee on the way back up deadlift the DBs up and execute a step up on the Box with the DBs (24”/20”), with step-ups you can share a box)

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Tuesday 8 February, 2011

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Take 12 min to find your 1RM Shoulder Press

Then:
Every min on the min for 7 min add one rep to
-DB Squat Thrusters – start at 5 (1st min do 5 reps, 2min 6 reps, 3min 7 reps, 4min 8reps, 5min 9 reps, 6mins 10reps, 7th min 11 reps)
—-Rest 1 min
– Chest to Bar Pullups, strict, ….ring rows – start at 5

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Monday 7 Feb, 2010

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Base line Intervals– 3 rounds, 2 min rest in between
Row 500m
40 Squats
30 Abmat
20 Pushups
10 Pullups

Programming by: Meegs

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