Blog

12/28/2012 – WOD

Strength
12 Min to Find 1RM Snatch

Conditioning
5 Rounds for Time
10 Behind the neck BB Lunges 135/95lb (65% of 1RM)
15 Ring Push-ups or HR Push-ups
*Top of every minute do 1 Power Snatch 135/95lb
Then:
1000m Row

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12/27/2012 – WOD

Strength
Strict Press 7×2 (90% of 1RM)

Conditioning
12 Min AMRAP Ladder:
1 Wall Ball 20/14lb, 1 KB Swing 70/53lb, 1 Weighted Sit-up 25lb
2 Wall Balls 20/14lb, 2 KB Swings 70/53lb, 2 Weighted Sit-ups 25lb
3 Wall Balls 20/14, 3 KB Swings 70/53lb, 3 Weighted Sit-ups 25lb
—Keep climbing the ladder until 12 minutes is up

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Welcome Mary!

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Kyle looking strong on the Presses

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9am class

12/26/2012 – WOD

Strength
3x Max Effort Weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps)

Conditioning
5 Rounds For Max Reps of Each Movement
(1 Min Amrap for each movement with 15 sec rest between)
1. Power Clean 205/125lb (65% of 1RM)
2. Chest to bar pull-ups
3. Row for meters
—Rest 1 min between rounds

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12/22/2012 – WOD

“12 Days Of Christmas”
1 Power Snatch 135/95lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
12 Clean n Jerk 135/95lb

WOD Notes: The workout is performed like how the song is sung.

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12/21/2012 – WOD

MAKE-UP DAY!

—Come in and do a WOD that you missed this week. Tomorrow we will be doing the “12 Days Of Christmas”, so be prepared for a good workout!

Reminder: Christmas Party is tomorrow at 7pm @ the Shanley’s House. Let me know if you have any questions or need directions. Be prepared for a great time!

12/20/2012 – WOD

Strength
Front Squat 1×5, 1×3, 2×2, 2×1 (Find 1RM)

Conditioning
“Fran” (Benchmark WOD)
21-15-9 Reps of:
Thrusters 95/65lb
Pull-ups

Buy Out: 2x(1 min sprint on air dyne)

WOD Notes: This WOD is designed for high power output (short time domain 2-8 min). Choose weight and band that will help you complete this WOD in under 10 min. Compare to 9/20/12

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