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

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