Archive | January 2014

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31 January WOD

Skill: 6 rope climbs (R), rope climbs (B), rope hangs Strength: 3/6@70%, 3/6@80%, 2/4@90% of 1rm FS WOD (R) 10 min AMRAP 60 bar facing burpees 30 OHS (125/95) 10 MU (B) 10 min AMRAP 60 bar facing burpees 30 OHS (95/65) 10 CTB/PU 10 min AMRAP 30 bar facing burpees 15 Squats (scale accordingly) […]

30 January WOD

Skill: pick a skill you need to work on and practice for 7 minutes (R,B,W) Strength: 6×2 clean WOD: (R) 12 min AMRAP 6 front rack lunge (165/115) 7 HSPU 21 Double Unders Then 1000 m row (B) 6 rounds 10 release push-ups 10 thrusters (95/65) Then 4 min AMRAP 6 HSPU/handstand hold 6 box […]

29 January WOD

Skill: MU 2×6 (R), 2×10 CTB/PU (B), assisted PU practice Strength: 5×3 clean pulls @95-105% of 1rm of clean (R,B,W) WOD: (R) 15 thrusters (135/95) 21 SDLHP (135/95) 12 thrusters 15 SDLHP 9 thrusters 9 SDLHP Then 5 min AMRAP 10 snatch (95/65) 10 snatch (135/95) 10 snatch (165/105) (B) 5 rounds 6 Front Rack […]

28 January WOD

Skill: deficit HSPU (R), Ring dips/assisted ring dips (B,W) Strength: 6×2 snatch (R,B,W) WOD: (R,B,W) WORKOUT 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ […]

27 January WOD

Skill: 2×10 toes 2 bar UB (R), 2×10 toes 2 bar (B), toes 2 bar/knees 2 elbows/ knees 2 chest Strength: 3/6@70%, 3/6@80%, 2/4@90% of 1rm FS WOD: (R) 5 rounds 300 m row 7 kb c&j (2/1.5) Then 3 min AMRAP 7 ring dips 15′ handstand walk (B) 4 rounds 20 burpees 14 alt […]

24 January WOD

Strength: 4/8@65%, 4/8@75%, 3/6@85% of 1rm FS (R,B,W) WOD: (R) 3 rounds 12 alt pistols 18 KB Swings (2/1.5) 24 pull-ups Then 2min ME wallballs (B) 5 rounds 10 push press (135/115/95/75) 20 rehearse pushups 30 squats 10 min AMRAP 10 push press 20 squats Then 2min ME DL

23 January WOD

Skill: (R) ME DU, (B) 2 min ME DU, DU practice Strength: 3×5 Pendlay Row (R,B,W) WOD: (R) 6x:30/:30 Deadlift (315/205) Push press (165/115) Then 3rds 12 box jumps (30/24) 12 Toes 2 Bar (B) 6x:30/:30 KB swing (2/1.5/1) Med ball sit-up Then 1000 m row 6x:30/:30 KB swing (2/1.5/1) Med ball sit-up Then 2 […]