Monday, 1/16/12
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WOD: 1 Rep Max Back Squat
Post-WOD Challenge: 5 rope climbs for time
Friday, 1/13/12
Skill: OHS and Snatch
WOD:
15 Minute AMRAP
5 OHS (55#/80#)
16 Lunges (8 per leg) (w/bar, 55#/80#)
25 RKC Swings (35#/53#)
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Thursday, 1/12/12
Skill: Plank (feet in rings, pull knees into chest), k-Bell plank with row, Rope climb, wall tappers
WOD:
21 thrusters (65#/95#), 10 ring dips
16 thrusters, 10 ring dips
12 thrusters, 10 ring dips
8 thrusters, 10 ring dips
4 thrusters, 10 ring dips
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Wednesday, 1/11/12
WOD:
5 deadlift, 50 situps
5 deadlift, 40 pullups
5 deadlift, 30 box jumps
5 deadlift, 20 situps
5 deadlift, 10 pullups
5 deadlift, 10 box jumps
5 deadlift, 20 situps
5 deadlift, 30 pullups
5 deadlift, 40 box jumps
5 deadlift, 50 situps
Deadlift rx=100#/140#
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Tuesday, 1/10/12
WOD #1: 1 rep max shoulder press
WOD #2:
8 minute amrap
10 toes-to-bar
25 DUs
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Monday, 1/9/12
Skill: 4 rounds, 5 reps each HSPU/false grip pullups/ring dips/max l-sit
WOD:
100 squat clean (65#/95#)
Plus every minute on the minute perform 3 burpees
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Friday, 1/6/12
Skill: Front squat 5-4-3-2-1-1-1-1-1
WOD: AMRAP 13 minutes
9 SDHP (65#/95#)
11 wall ball (14#/20#)
+ Every minute on the minute 20 DUs
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Thursday, 1/5/12
Skill: OHS 5-5-5-5-5
WOD:
3 Rounds
40 RKC swings (53/35#)
30 (15 per leg) lunges w/ weight overhead (45#/25#)
400 meter run
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Wednesday, 1/4/12
Skill: Press and Push-Press (working in 5 reps sets, go to failure on strict Press, then push-press to failure)
WOD:
Buy-In 800 Meter Row, then
5 Rounds
10 ring dips
20 pushups
30 supermans
40 situps
50 squats
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Tuesday, 1/3/12
Skill: Deadlift , 3 reps at 40-60% 1 RM x 8-10 sets
WOD:
5 Power Clean (135#/95#)/25 pullups/25 Box Jumps
5 power clean/20 pullups/20 box jumps
5 power cleans/15 pullups/15 box jumps
5 power cleans/10 pullups/10 box jumps
5 power cleans/ 5 pullups/5 box jumps
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