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

January 16, 2013 It’s a Ladder…Climb it Fast! (Jake’s First WOD!)

10 min AMRAP

1 Goblet Squat

1 KB Sidetap (2ct) 53/44/35/26

1 KB Floor press

10 Flutterkicks (2ct) Kb Pressed overhead

then 2-2-2-10, 3-3-3-10, 4-4-4-10 and so on as high as possible in 10 minutes.

Get Some WOD

500 m ROW FOR TIME!!!

X-Grit

Deadlifts  5×3 … Get up to 80% of 3 RM

January 15, 2013 Circle of Lunges-RUN

1000m Row

40 Walking Lunges

800m Run

500m Row

30 Walking Lunges

400m Run

250m Row

20 Walking lunges

200m Run

Core/RuckWOD

50 Flutterkicks (2ct)

50 Leg Scissors (2ct-Legs crossing sideways)

January 14, 2013 ‘Corelia’

50 Abmats

25 Pushups (Hr)

400 m Farmer Carry 30/25/20

50 KB Swings 53/35

25 Plank DB Rows (2ct)

200 m Farmers Carry

50 Abmat

RuckWOD

50 Lunge Steps (Out and Back) 30/25/20 DB

January 13, 2013 Long WODS

Causeway Ruck

7 miles with Weighted Rucks…35-50#

1:58

Nat

Buddy

Bryan

Lane

Abbate

1 mile Run

21 C n J 155#

800m

21 C n J 155#

1 mile

Mike K…….34:40

Clovis…..10 miles and 150 Burpee Pullups

6 miles

30 Burpee Pullups

1 mile

30 BP

1 mile

30 BP

1 mile

30 BP

1 mile

30 BP

Shaun

Hal

January 12, 2013 Pressing

5-4-3-2-1 Strict Press

10 Push Press

15 Deadlifts

20 Abmats Situps

95/65….75/55….65/35

Bar Stretch Child’s Pose

RUCK WOD

Tire Flips

January 10, 2013 Wall Balls and Play Time!

Strength 

5 x 5 Backsquats 135/95/65

…and go up.

WOD  30-20-10

Wall Balls 20/14

Double Under Hops…GET TALL!

1 min Bottom Hold

1 min Plank Hold (Front hold hands or elbows)

Flutterkicks (4 ct)…YES 4 COUNT and BIG!!!

CORE

30 Snow Angels

Ruck WOD

30 Up and overs  135/95 Barbell.  Only count right side.

January 9,2013 ‘Claudia’

5 Rounds

20 KB Swings 53/35

400m Run

CORE  

25 Hollow Rock to SuperMan

RUCK WOD

25 Weighted Push Ups  35/25/15

50 Floor Presses 35/25/15

January 8, 2013 1 REP MAX CLEAN

It can be Squat Clean or Power Clean

Get warmed up with pretty heavy weight (about 10-15 lifts) Then go REALLY Heavy for about 7 lifts.

CORE

100 Plate Spins

RUCK WOD

50 KB Shoulder Shrugs 70/53/35

January 7, 2013 Burpees…Just a Warm-up…Snatch!

Warm-up WOD

5 mins of Burpees…How many can you do?

Chest to Deck…Toes to 25# Plate touch.

You will have a counter so you don’t have to think!!

WOD 

10 min Amrap

5 Snatch 75/55/35

10 Overhead Squats

15 Double Unders/ 45 Singles

CORE

25 Dragon Flags

RUCK WOD

800m Run…Heaviest weight vest you can Handle.  45-20#

January 6, 2013 Hit the Road ‘Giery’

Our Michael Giery is heading out to Jackson Hole for some “Royal sewing of the Oats”.  Let’s send him off right!

WOD  “Giery”

20-15-10-5

Row for Cal

OWL 45/25

Bumper Plate Side Taps (2ct)

Pullups

CORE

50 V-Situps

Ruck Wod

400m KB Carry 53/35/25 (Each Hand)

Set them down…10 Air squats!