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)
Author Archives: jordy
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
12/7/2012 – WOD
Skill
Rope Climbs
Conditioning
15 Min AMRAP
1 Rope Climb 20′
10 KB Single Arm Overhead Lunges 53/35lb (5 each arm)
15 MedBall Slams 20/14lb
WOD Notes: The scaling for the rope climbs is 15′ or 5 up & down rope pulls from the ground.
12/5/2012 – WOD
Strength
Deadlift (10 min to work up to 85% of 1RM)
Conditioning
15 Min AMRAP
Buy In: 1000m Row
With remainder of 15 Min complete amrap:
5 Squat Snatches 155/105lb (65% of 1RM)
12 Toes To Bar
Buy Out: 500m Row ALL OUT!
WOD Notes: Power Snatches can be used for scaling. Do
not worry about your score for this WOD, instead focus on technique.
12/4/2012 – WOD
Strength
3x Max Effort Ring Dips (choose a band that will limit you to 8-12 reps)
Conditioning
6 Rounds For Time
8 Burpee Box Jumps 24/20″
10 Chest to Bar Pull-ups
250m Run
—Rest 2 min between rounds
WOD Notes: Since this is an interval style workout, each round should be ALL OUT!
12/3/2012 – WOD
Strength
Back Squat 3×5 (Work up to 5RM)
Conditioning
4 Rounds For Time
400m Run
10 Push Jerk 135/95lb (45-50% of 1RM)
12 Front Rack BB Step-ups 135/95lb 20/16″
WOD Notes: The volume will be lower this week on our lifts to allow your body to recover. Only 1 out of the 3 sets of back squats should be heavy.
12/1/2012 – WOD
Strength
15 min to find 1RM Hang Snatch
Conditioning
4 Rounds for time:
10 Deadlifts (60% of 1RM)
10 HSPU
15 Goblet Squats KB 70/53lb
400m Run
