WODs Posts

6.16.11

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1) 5×3 Clean Pulls @ 110% – rest 90 sec. 2) 7×3 parallet HSPUs 5″ depth to abmat – rest 1min 3) 5 rounds for time of: 3 Rope Climbs 15′ 100′ Burpee Broad Jumps 5 Stones to Shoulder (70lb kb) Notes: This entire WOD should be done with a 13lb vest. 16:40 4) 4 … Continued

6.15.11

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1) 17×2 Box Squats @ 60% – rest 45sec. Notes: Use a 14″ box. Focus on keeping your shins absolutely vertical. Use a low bar position. 135lb 2) 30 minute AMRAP of: 5 Power Cleans @ 120 5 Split Jerks @ 120 5 Front Squats @ 120 Row 500m/25 Toes to Bar (alternating) Watch stopped … Continued

6.14.11

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1) 12min time limits 4 Rounds 2 Wall Walks 4 Push Press 135/95 6 Push ups 80 ft Bear carwl 10 OH Walking Lunges (45/35) Notes: After finishing the 3 round, with the time remaining row for calories, your score will be the calories you rowed. 89 cal 2) Strict Press 65lb 10-10-8-8-8 1min rest

6.13.11

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1) 10×2 Sumo Deadlift @ 65% – rest 60 sec. 195lbs 2) 3 rounds for time of: 5 Muscle-Ups 25 Box Jumps 24″ (regionals standard) Row 500m 12:55 3) 20 min AMRAP 10 pull-ups 20 wall balls 30 kbs (35lbs) 400m run 4 + 13 reps

6.12.11

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3 rounds Bear complex (6) 40lb sandbag 20m walking lunges 40lb sandbag 20m bear crawl 20m crab walk 20m walking lunges 40lb sandbag 7:32

6.10.11

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Track WOD 4 rounds for time: 20 air squats 20 burpees 20 lunges 20 push-ups 20 double unders 20 sit-ups 4 stadiums (3 flights each) 5 HSPUs 100m run between each exercise 59:42

6.8.11

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Warm-up 5 rounds 100m run 10 V-ups 3 muscle-ups unbroken 1) 7×2 Jerk Balance @ heaviest possible – rest 90sec 115/125/135/145/155/165/155 2) 3 rounds for time of: 5 Rope Climbs 15′ 15 GHD Situps 30 Wall Balls 1min rest then 100 double unders 9:56 / 1:19

6.7.11

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1) For Time 5 Rounds 5 SDLHP 95lbs 10 Burpees 5 Squat Cleans 95lbs 6:28 2) 15 minute AMRAP of: 20 Rower Cals 20 KBS @ 35lbs 20′ Handstand Walk Notes: Make sure KBS are Snatch style (bent elbows, punch at the top), they should be fast and unbroken and the bell should be absolutely … Continued

6.6.11

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1) 5 Round 200 m Run (2 min. limit) Max Unbroken Thrusters Notes: You will have 3 weights to choose from. Men 95, 115, 135. women 65, 80, 95. The goal is to do as many unbroken thrusters in a row. Once the bar is set down you must run again and the round starts … Continued

6.5.11

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1) 3 rounds for time 10 pistols 20 toe 2 bar 50 double unders 5:33 2) 7x 3 muscle-ups unbroken 3) For time 400m Plate Run 35lbs 25 Lateral Burpees 20 24″ Weighted Stepups 35lbs 15 Push Press 95lbs 400m Plate Run 35lbs 25 Lateral Burpees 20 HSPU (kipping) 15 OHS 95lbs 400m Plate Run … Continued

6.3.11

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1) 10×2 Bench Press @ 60% – rest 45sec Notes: We’ll do some variations on this over the next few weeks, but these speed days will be our bread and butter. 100# 2) 5×3 Front Squats @ 65% – rest 2 minutes Notes: Pause 3 counts at the bottom. 130# 3) 250 Double-Unders for time … Continued

6.2.12

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Fight Gone Bad (10′ wall ball line/14# ball/20″ box/55#) 372

6.1.11

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15 min AMRAP 200m run 10 box jumps (24″) 5 Burpee box jumps 6 + 200m

5.31.11

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Annie 50-40-30-20-10 Double Unders Ab mat sit-ups 5:12 High bar back squat 5 5 5 3 3 1 1 1 125/145/155/165/175/185/185/185

5.25.11

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5 rounds for time of: 2 Muscle-Ups 20 KBS 12kg Run 200m Notes: Obviously, out the rings up high and turn out.

5.24.11

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4 rounds for time of: 3 HSPU 5 DB G2O 35lbs 10 Burpees Notes: For HSPU use 25lb plates with an an mat in the middle. Go ahead and kip these. For DB G2O play with a few different styles during the WOD or before and see which you like the best. For Burpees use … Continued

5.23.11

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5×1 Clean and Jerk @ 80% – rest 2 minutes. -then- 7 minute AMRAP of: 12 Pullups 16 KBS 16kg 20 Double-Unders

5.22.11

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5 rounds of: 5 Squat Snatches @ 105lbs 15 Box Jumps 24″ Rest 1:1 For total time. Notes: Concentrate on unbroken Snatches and finding a rhythm on the Box Jumps. If you can bound, do it. -then- Row 5k – Slow and easy.