4/3/2013 12 min AMRAP Legs and Abs

WOD 12 min AMRAP

10,20,30,40…and Up

Abmat Situps

10 Walking Lunges

10 Airsquats

10 Walking Lunges

ONLY to Abmats increase in numbers!

Strength  

5 x 5 Back Squats

Must Take it from the GROUND Bear Complex Style!

4/2/2013….Van “Wilder” Waters BIRTHDAY

WOD 30 MIN Time Cap–or–FINISH IT!! 

BUY IN-39 Cal ROW

39 Thrusters (X-95/65) 75/55

390 m RUN…YES

39 Snatches

390 m Run

39 Wall Balls 20/14 

390 m Run

39 Man Makers 35/25

390  m Run

39 Burpee Pullups

390 m Run

39 Overhead Squats

CASH OUT-39 Cal Row!!!!!!!!!!!

4/1/2013 REAL April 1st WOD–3 Amraps

WOD 

5 min Amrap of

5 Burpee to Plate touch 35/25

10 Plate Side Taps

20 Du’s/60 Singles

rest 2 min

5 min Amrap of

5 Goblet Squats 70/53

10 KB Swings Russian

20 Du’s/60 Singles

rest 2 min

Repeat 1st Amrap

Try and get same r MORE Rounds!

Strength/Skill

Hang Squat Snatches

5x4x3x1x1x1x1x1

Start light…Get HEAVY

4/1/2013 Love Burpees…If you don’t Show up…You will never know…

Skill  Max Body weight Overhead Squats in 10 minutes

WOD  5 Rounds of

10 Burpees to Plate Touch

10 Burpee Box Jumps 24/20

10 Burpee Pullups

**We are Gonna Get good at These**

3/27/2013 WOD Row…OPEN Tonight.

WOD

1000m Row (Smooth)

100 Bicycles

20 Overhead Squats 75/55

500m Row (Steady)

50 Bicycyles

10 OHS

250m Row (GET IT!!!)

25 Bicycles

5 OHS

8pm Tonight  OPEN 13.4 Announcement and Competition.

3/26/2012 Split Snatches

Skill  Split Snatch (Go light and work on smooth first pull to solid split)

WOD  5 Rounds of

5,4,3,2,1 Wall Climbs (Chest to Wall)

10 Split Snatches 95/65 X-GRIT-115/75 (Alternate Legs each rep)

5 Shoulder Presses(STRICT if you can)

25 Flutterkicks (2ct)

Post Wod

Strict Pullups

start at lightest band, do max reps, move up to next band, end at Green

3/25/2012 Deadlift/Pushup/Run EMOM

WOD  2 Min EMOM

2 Deadlift 100% Bodyweight/75%BW (X-Grit 125%BW)

2 Barbell Pushups

200m Run

Add 1 rep each round.

When you fail to complete the required reps and run, mark your completed rounds then:

 switch to a 1 DL/1Pushup 200m run continuously til 15:00.

3/22/2013 Open WOD 13.3 Or WOD II Squat Clean Thruster EMOM

OPEN 13.3 …  We will be doing the Open WOD Saturday @ 830am Class and Sunday around 3pm for those not able to do it otherwise.

12 Min Amrap of

150 Wallballs 20/14 @ 10/9′

90 Double Unders

30 Muscle Ups

WOD II

Squat Clean Thruster EMOM 40/30/20/10 Dumbells

1 rep every min going up 1 rep each min.

(X-Grit…Pick a Heavy Barbell)

3/21/2013 20-15-10-5

WOD 

20-15-10-5

Kb Swings 70/53/44/35

30 Second Bottom Squat (Strong Position)

Pushups

30 Second Plank Hold (FLAT, FLAT, FLAT)

Flutterkicks (2ct BIG)

***If you need to have OPEN 13.3 Judged get with me***

3/20/2013 Row/WOD/Run

WOD

Buy-in  1000m Row

3 rounds of

100 Double unders/ 200 Singles

25 GHD/ 50 Abmats

Cash Out  1000m Run