12/19/2012 – WOD
Conditioning
5 Rounds For Time
Run 400m
10 SDLHP 135/95lb
12 Lateral Burpee Over Bar
15 Weighted Sit-ups 25lb plate
Monthly Archives: December 2012
12/18/2012 – WOD
Strength/Skill
12 Min To Find 1RM Split Jerk
Conditioning
5 Rounds For Time (Each Round is all out!)
15 Wall Balls 20/14lb
30 Double Unders (60 singles)
300m Row
—Rest 2 min between rounds
12/17/2012 – WOD
Strength
10 Min To Find 1RM Hang Power Clean
Conditioning
15 Min AMRAP
4 Hang Power Clean 205/135lb (75% of 1RM)
8 GI Janes
16 Overhead Walking Lunges 45/25lb Plate
Erick doing work on the GI Janes
Tina – Nice overhead lunges
Steve – Great work on the hang cleans
12/15/2012 – WOD
Strength
Thruster 1×5, 2×3, 3×1 (Find a 1RM) *Increase load with every set
Conditioning
10 Thrusters 155/115lb (65-70% of 1RM)
20 Chest To Bar Pull-ups
30 Burpees
40 KB Swings 53/35lb
50 Cal Row
40 KB Swings 53/35lb
30 Burpees
20 Chest To Bar Pull-ups
10 Thrusters 155/115lb (65-70% of 1RM)
12/14/2012 – WOD
Conditioning
5 Rounds For Time
6 Tire Flips (Do 10 If paired with a partner)
8 Bench Press 195/115lb (70% of 1RM)
250m Sprint Run
—Rest 2 min between rounds
***Score = Total time for all 5 Rounds
WOD Notes: Each round must be 100% effort! Not 110% because that’s not possible!
12/13/2012 – WOD
Conditioning
5 Rounds For Time
8 Deadlifts 275/185lb (60% of 1RM)
15 Wall Balls
20 Sit-ups
Auxiliary: Air Dyne 4x (30 sec all out!)
—2 min rest between
Welcome Bill!
Chris – 14lb Wall Balls looking easy!
12/12/2012 – WOD
Strength
3x Max Effort Strict Pull-ups (Choose a band/weight that will limit you to 8-10 reps)
Conditioning
21-18-15-12-9-6-3 Reps of:
Chest to bar Pull-ups
KB Swings 70/53lb
Then: 200 Double Unders (400 singles)
12/11/2012 – WOD
Strength (15 min time cap)
Strict Press 7×2 (90% of 1RM)
Conditioning (20 min time cap)
5 Rounds of:
10 Push Press 135lb/95lb (55% of 1RM)
12 Toes to Bar
Then:
1500m Row
Matt & Rick perfectly N’snyc
12/10/2012 – WOD
Strength (20 min Time Cap)
Back Squat 2×5 (75-80%), 3×3 (85-90%), 2×1 (95%-100%)
Conditioning
5 Rounds For Time (25 min Time Cap)
6 Box Jumps 33/27″
12 Back Squats 195/135lb (55% of 1Rm)
18 HR Burpees
Wod Notes: Racks for the back squats will not be allowed during this WOD. HR Burpees = Lifts hands off the ground when your chest hits the deck and jumping isn’t necessary. The 12 back squats should be unbroken each round.
Welcome Jason!
12/8/2012 – WOD
4 Rounds For Time (1 min each movement. Rest 15 sec between movements)
GI Janes
Double Unders
Tire Flips
Farmers Carry 70/53lb
Row (Calories)
—Rest 1 minute
