January 29, 2013

Strength

5×5 Sumo Deadlift High pull

75/55 and go up each round

Set-up strong and explode with hips

WOD

1000m Row Buy-in

50 Back Squats at 50% Bodyweight

50 Floor Presses

**Everytime Bar rests on floor…5 Burpees**

January 28, 2013

 Happy Brithday Taylor Logue

“Sweet 16″

4-8-12-16

Dough Rollers 135/95

Cleans

Push Press

200m Run

January 26, 2013

20 Minute AMRAP – Partner or Individual

25 MedBall Abmat Sit Ups

20  MedBall Side Tap Partner Passes

15 Burpee to Plate

200m Run – Take Your Partner, Your Ball and Your Plate 

January 25, 2013

WOD  10 min Amrap

10 Airsquats

10 Mountain Climbers (2ct)

10 Flutterkicks (BIG 2ct)

200m Run

Strength 5×5 Back Squats

100/75% Bodyweight and Up

January 24, 2013

WOD 5 Rounds of

10 Thrusters 95/65

20 Straight Leg Toe Touch Abmats

30 Bar Hops

Strength(X-Grit)

10 Cleans as Close to Bodyweight as possible!

January 23, 2013 ‘Natty’ Sac 500

WOD  25 min AMLAP

500m Row

50 Doubleunders/150 Singles

5 Laps of 50m Farmer Carry

If you drop the KB during the 5 laps do 5 Burpees Per Drop at the end of your 5 laps.

January 22, 2013 Bring some money, it’s a Deck of Cards!

Deck of Cards

35/25/15# Plate

Hearts= Pushups (HR and Toes on Plate)

Diamonds=Squats w/ Plate extended in Front

Spades=Plate Up and Overs

Clubs=Plate Side Taps (2ct)

1-10

Jacks=11

Queen=12

King=13

Ace=1 or 15(X-Grit)

Jokers=200m Run with Plate!

Strength/Skill

5-4-3-2-1 of 1 to 1

Hang Snatch Pull to Hang Power Snatch

75/55/35 and go up

January 21, 2013 ‘The 1 Arm Russian’

Strength

5 x 5 Strict Press  1 set 50% 1 RM, then up 10% or 10lbs each round

Example:1 rep max is 100# do 50#, 60#, 70#, 80#, 90#.

WOD 5 rounds 

20 1 Arm Russian Kettle Bell Swings (10 per arm) 53/44/35/26

20 Bicylces (2ct)

200m Run

Core

50 Hollow Rocks  (you will rock back and forth in Hollow Rock)

50 Sledgehammer Blows (25 Each side)

January 18, 2013 Medball Work…This IS Hard!!

5 rds for time of

20 Medball Abmats 30/20/14

10 Plank Medball Crossovers

10 Medball Pushups/ Diamond Pushups

20 Medball press Scissor kicks (2ct)

January 17, 2013 “DHP Complex”

Skill

5 Evos of The Bear Cmplex 95/65

WOD

50-40-30-20-10  Double Unders

1 DHP Complex:

3 Deadlifts

2 Hang Cleans

1 Push Press

2 Hang Cleans

3 Deadlifts

Weights

155/110—135/95—115/80—95/65—75/55

***Once you pick up the bar for the DHP you cannot set it down or rest on the Ground***

Do 50 DU then 1 DHP, 40 DU then 1 DHP….End with DHP.

If you Drop the bar it is 5 Burpee penalty.

Post WOD

1 Rep Max DHP Complex