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2/23/2013 – Partner WOD

“Rage Partner WOD”

Complete the following with a partner

Buy In: Parking Lot Buddy Carry (up and back) -You must switch roles at the half way point
50 Hang Power Snatch 95/65lb *Partner must hold 6 inches
50 Double Dutch Burpees
100 Partner Wall Balls over Pull-up Rig
100 KB Swings 70/53lb *Partner must hold wall sit
200 Double Unders (400 Singles) *Each partner must do 1 rope climb between 2x
2k Row *Split it up into 4x500m sprints
Buy Out: Parking Lot Buddy Carry

Nice job today everyone!

9am class

10am class

2/22/2013 – WOD

Skill
15 Min to work on GOATS

Conditioning
Every Min on the Min for as long as possible (25 min time cap)
1 High Box Jump 42/30″
2 Tire Flips
3 Laps of Shuttle Runs (120 ft)
4 Toes to Bar
*Score is last successful round completed

WOD Notes: If you fail to complete reps in one minute, rest the next minute then start back up. Partner up on the tire flips if the tire is too heavy to flip by yourself. Challenge yourself on the box jumps and go as high as possible, without having to stare at it for a couple of seconds…Who has the stamina to go all 25 min?

2/21/2013 – WOD

Strength
Bench Press 5×3 (Work up to a heavy 3RM. Make sure 3/5 sets are heavy)

Conditioning
15 Min AMRAP
-15 Clapping Push-ups (Scale: HR Push-ups)
-15 KB Swings 88/53lb
-30 Air Squats
Immediately following WOD:
-30 Burpees for Time

2/20/2013 – WOD

Strength
Deadlift 7×2 (70-80% of 1RM) *Work on moving weight fast off ground

Conditioning
“DT” – 5 Rounds For Time (Compare to 10/23/2012)
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerks 155/115lb
—Rest 5 min
Air Dyne: 2 sets (30 sec legs only, 30 sec arms only, 30 sec arms & legs) for total calories/meters

WOD Notes: The same weight should be used for all 3 movements. The hang power cleans will be the most difficult part of this workout as it will limit the amount of weight used.

2/19/2013 – WOD

Strength

5pm class doing 1st round of pull-ups

Grassfed/Pastured Buying Club

—Hendricks Farms & Dairy, LLC is a small, family operated farm in Telford, (suburban Philadelphia) Pa. We are a grass-fed, raw milk dairy & beef farm, dedicated to improving and preserving our natural resources while producing nutrient dense, life sustaining food for our family and yours. Our pastures produce raw milk, award winning cheeses, as well as fresh & cured meats . We are honored by the loyal support of our greater farm family, feeding you well is our priority. http://www.hendricksfarmsanddairy.com/Shopping-Clubs.html

• I’m going to be putting together a list of people who are interested in a buying club for meats/dairy/eggs. Please let me know if you are interested this week by either replying to this post, verbally letting me know, or emailing me.

2/18/2013 – WOD

Strength
Back Squat 5×5 *Work up to a Heavy 5RM

Conditioning
“Air Force WOD” (Compare to 10/15/2012)
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute

Midline
4×25 Weighted Sit-ups

WOD Notes: Click on the link above to see what your time was back on 10/15/2012. If you performed this WOD on 10/15/2012, this will be a small assessment on how much your fitness has improved.

2/16/2013 – WOD

3 Rounds For Time
10 Box Jumps 30/24″
15 Pull-ups
20 Burpees
25 Wall Balls 20/14lb
400m Run

9am class – Hanging out on the Pull-up bar

2/15/2013 – WOD

Skill
15 Min to Work on GOATS (Muscle-ups, HSPU, Double Unders, Rope Climbs, Kipping Pull-ups, mobility, etc…)

Conditioning
5 Rounds For Total Reps (1 Min at each station / 15 sec rest between stations)
1) Rope Climbs
2) Tire Flip w/ burpee
3) Weighted Sit-ups 50/25lb plate
4) Air Dyne (Calories)
—1 min rest after each round

Pat doing rope climbs in Vibrams!

Tina climbing rope as everyone looks up in awe!

2/14/2013 – WOD

Strength
5×3 Strict Weighted/Banded Pull-ups *Choose weight or band that is very difficult for 3 reps each set
5×2 Power Snatch (work up to a moderately heavy weight, but not maximal) *Reset after each rep

Conditioning
21-15-9 Reps of:
Overhead Squat 135/95lb
Chest To Bar Pull-ups
—Rest 3 minutes
3 Rounds
7 Power Snatches 135/95lb
35 Double Unders

WOD Notes: For the strength portion, Alternate between weighted/band pull-ups & power snatches. Rest at least 90 sec between sets. Overhead squat weight should be about 45-50% of your 1RM Overhead Squat. You may do front squats to scale the OHS. Scaling for the chest to bar pull-ups are regular pull-ups. Each WOD is timed separately, so record two times. Scaling for DU = 3x singles