Monthly Archives: January 2012

WOD – Tuesday January 31st, 2012

For time:
Row 300 meters
20 Push Press 115/85lb
Row 300 meters
15 Push Press 115/85lb
Row 300 meters
10 Push Press 115/85lb
Row 300 meters
5 Push Press 115/85lb

Post WOD:
3 X 30m Sled Drag (Heavy)

WOD – Monday January 30th, 2012

Power Clean
5-5-5

15 Minute AMRAP:
5 Front Squats 135/95lb
15 Double Unders

WOD – Sunday January 29th, 2012

Sectional Training WOD:
7 minutes to establish 1 Rep Max Snatch:
then
20 Minute AMRAP:
18 Box jumps 24/20”
15 Toes to bar
12 Pull Ups

WOD – Saturday January 28th, 2012

20 Minute AMRAP:
Row 250 meters
25 Push-ups

Post WOD:
3X10 Ring Rows

WOD – Friday January 27th, 2012

Five Rounds for time of:
7 Squat Cleans 135/95lb
14 Kettlebell Swings 1.5/1pd

Post WOD:
50 GHD Sit Ups

WOD – Thursday January 26th, 2012

Make Up/Rowing/Sectional/Bench Mark WOD

WOD – Wednesday January 25th, 2012

21-15-9:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post WOD:
50 Back Extensions on GHD or Good Mornings

WOD – Tuesday January 24th, 2012

Resting 60 Seconds Between Sets:
Push Press 2-2-2-2-2-2-2-2-2-2

5 Rounds:
40m Overhead Barbell Walk 155/115lb
20 Wallball Shots 20/14lb
40m KB Farmer Carry (1.5/1pd)X2

WOD – Monday January 23rd, 2012

Back Squat
1-1-1-1-1-1-1

15-12-9-6-3 Reps for time:
Power clean 135/95lb
Bar-Facing Burpees

WOD – Sunday January 22nd, 2012

9am Yoga or Rest Day

1pm Sectionals Training WOD (see blog for WOD)

WOD – Saturday January 21st, 2012

For Time:
25 Pull Ups
50 Push Presses 45/33lb
50 Box Jump 24/20”
50 Kettlebell Swings 1.5/1pd
50 Burpees
50 Knees-to-Elbows
25 Pull Ups

WOD – Friday January 20th, 2012

OHS
5-5-5

For Time:
1 Hang Power Snatch 95/65 lbs
10 Toes-to-Bars
2 Hang Power Snatches 95/65 lbs
9 Toes-to-Bars
3 Hang Power Snatches 95/65 lbs
…

WOD – Thursday January 19th, 2012

Make Up/Bench Mark WOD

WOD – Wednesday January 18th, 2012

10 minute AMRAP:
10 Right Arm Kettlebell Clean & Jerk 1.5/1pd
10 Left Arm Kettlebell Clean & Jerk 1.5/1pd
Push Up with Hand Release
20m Side Shuffle (Right Leg Leading)
20m Side Shuffle (Left Leg Leading

TGU Practice

WOD – Tuesday January 17th, 2012

2k Row

5 minute AMRAP:
Burpees

2 minute AMRAP:
Ring Dips

WOD – Monday January 16th, 2012

Back Squat
3-3-3
Push Press
3-3-3
Deadlift
1-1-1
Max Effort Strict Pull-Ups

WOD – Sunday January 15th, 2012

9am Yoga or Rest day

WOD – Saturday January 14th, 2012

21-15-9
Hang Power Cleans 95/65
Sumo Deadlift High-Pulls 95/65lb
Box Jumps 24/20″

WOD – Friday January 13th, 2012

13 Minute AMRAP:
13 Ring Dips
13 Burpee Wall Jumps
13 Russian KB Swing 1.5/1pd
13 Farmers Carry Steps with two Bumper Plates 45/25lb

WOD – Thursday January 12th, 2012

Five rounds for time of:
9 Deadlift 115/85lb
6 Hang Power Snatch 115/85lb
3 Overhead Squat 115/85lb

Weighted Sled Drag – Walking Backwards

3 X 30m

WOD – Wednesday January 11th, 2012

For Time:
5 Back Squats (80% or 1RM Shoulder Press)
10 KB Swings 1.5/1pd
5 Back Squats
10 KB Swings 1.5/1pd
5 Back Squats
10 KB Swings 1.5/1pd
5 Push Press (80% or 1RM Shoulder Press)
…

WOD – Tuesday January 10th, 2012

5 Rounds:
250 m Row
10 Pull-ups
15 Thrusters 65/45lb
20 Box Jumps 24/20”

WOD – Monday January 9th, 2012

Deadlift
3-3-3-3-3

9 minute AMRAP:
1 Strict Pull-up
3 Strict Knees-to-elbows
5 Stict Toes-to-Bars
7 Overhead Walking Lunges with Plate
9 Stick Jumps

WOD – Sunday January 8th, 2012

9am Yoga or Rest day

WOD – Saturday January 7th, 2012

For Time:
500 m Row
20 Overhead Squats 95/65lb
20 Pull-ups
20 Power Cleans 95/65lb
20 Push-up with hand release
20 Push Presses 95/65lb
20 Back Squats 95/65lb
20 Box Jumps

WOD – Friday January 6th, 2012

12 Minute AMRAP:
6 Ring Dips
40 m Farmers Walk with 2 Kettlebells 1.5/1pd
6 Toes-to-Bars
40 m Farmers Walk with 2 Kettlebells 1.5/1pd
6 Ring Rows

WOD – Thursday January 5th, 2012

8 Minute AMRAP:
8 Kettlebell Deadlifts 1.5/1pd
4 Kettlebell Clean (R) 1.5/1pd
2 Kettlebell Push Press (R)1.5/1pd
2 Kettlebell Snatch (R) 1.5/1pd
4 Kettlebell Clean (L) 1.5/1pd
…

WOD – Wednesday January 4th, 2012

5 sets for Total time of:
5 Hang Power Snatches 75/55lb
10 Thrusters 75//55lb
15 Medicine Ball Cleans 20/14lb
200m Row
(Rest 1 minute)

WOD – Tuesday January 3rd, 2012

Deadlift
5-5-5
Push Press
5-5-5
Back Squat
5-5-5

WOD – Monday January 2nd, 2012

In teams of two complete the following for time:
50 Double Unders
100 Push-ups
75 Power Cleans 95/65 lbs
50 Wall Balls 20/14 lbs
25 Overhead Squats 95/65 lbs
50 Double Unders

WOD – Sunday January, 1st 2012

Happy New Year!!!

No Yoga today.

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