5 x HSPU
10 x ONE LEGGED SQUATS (5 per leg)
15 x PULLUPS
AMRAP IN 20MIN
FINISH = TABATA x 1 3/4 ROPE WAVES
TABATA x SITUPS
Monday, January 31, 2011
WOD 1-29-11
ROW - CALORIES
DUMBELL THRUSTERS 35/25pd DB'S
SDLHP 70.5/50pd KB
BURPEES
BALL CLEANS 20/16pds
WALL BALL 20/16pds
REPS = 21-15-9
Friday, January 28, 2011
WOD 1-28-11
5 x CLEAN & JERKS 155/95pds
10 x STRICT PULLUPS
15 x MED. BALL SLAMS 25/20pds
5 ROUNDS
50 x WALL BALL
**Time does not stop until wall ball is complete!
FINISH = CORE WORK YOUR CHOICE
Wednesday, January 26, 2011
WOD 1-26-11
5 x OVERHEAD SQUATS 95/65pds
10 x KNEE TO ELBOW
10 x KB SUITCASE LUNGES 35/25pds (10 per leg)
10 x BENT OVER ROW 95/65pds
AMRAP IN 20min
FINISH = 20 x TURKISH GET UPS 35/25pds (10 per side)
Tuesday, January 25, 2011
WOD 1-25-11
"ELIZABETH"
SQUAT CLEANS 135/95pds
RING DIPS
21 - 15 - 9
FINISH = 12 CORE EXERCISES x 20 REPS PER EXERCISE
(don't repeat a exercise)
Monday, January 24, 2011
WOD 1-24-11
100 x JUMPING PULLUPS
90 x DOUBLE UNDERS
80 x SITUPS
70 x PUSHUPS
60 x KB SWINGS 50/35pds
50 x WALL BALL 20/16pds
40 x BOX JUMP 24"/20"
30 x BURPEE'S
20 x TOES TO BAR - BAR WIPERS
10 x KB CLEAN & PRESS 50/35pds (10 per side)
Friday, January 21, 2011
WOD 1-21-11
5 x ONE ARM DB SNATCH'S 55/35 (5 per arm)
5 x ONE ARM KB SWINGS 35/25
10 x BURPEE'S
5 ROUNDS
FINISH = FARMERS WALK TILL FAILURE 35/25pd BUMPER
20 x GHD SITUPS
4 ROUNDS
Thursday, January 20, 2011
Wednesday, January 19, 2011
WOD 1-19-11
10 x HANG CLEANS 95/65
20 x DOUBLE UNDERS
( the sub for double unders are 10 knee tucks)
10 ROUNDS
FINISH = ROW 1000 METERS as fast as possible
Tuesday, January 18, 2011
WOD 1-18-11
5 x DEADLIFT 185/115pds
10 x BOX JUMP 24"/20"
2min
5 x SHOULDER PRESS 95/65pds
10 x BENCH PRESS 115/75pds
2min
SANDBAG PULL & DRAG 150pds
10 x KB SWINGS
2min
3 ROUNDS x 1min REST BETWEEN ROUNDS
Monday, January 17, 2011
WOD 1-17-11
STRICT PULLUPS
BACK SQUATS 225/155pds
KB CLEAN & PRESS 50/35pds (per arm 5-5-4-4-3-3-2-2-1-1)
RING DIPS
REPS = 10-9-8-7-6-5-4-3-2-1
FINISH = 75 x V-UPS 25/15pds
Sunday, January 16, 2011
WOD 1-15-11
TEAM WOD
ROW 250 METERS INCREMENTS
100 x KB LUNGES 35/25pds
100 x KB PUSH PRESS 35/25pds
100 x KB SQUATS 35/25pds
100 x KB SWINGS 35/25pds
**While 1 athlete rows 250 meters, the other will try to complete as many reps as possible in each exercise. When athlete #1 finishes the row athletes will switch and athlete #1 will begin where athlete #2 left off.
Friday, January 14, 2011
WOD 1-14-10
CINDY
5 x PULLUPS
10 x PUSHUPS
15 x AIR SQUATS
AMRAP IN 20min
FINISH = 30 x TURKISH GET UPS 35/25pds (15 per side)
Thursday, January 13, 2011
Wednesday, January 12, 2011
WOD 1-12-11
ROW 250
25 x WALL BALL 20/16
25 x PUSHUPS (chest to ground)
4 ROUNDS
FINISH = 2 x STRICT PULLUPS
2 x TOES TO BAR
15 ROUNDS
Tuesday, January 11, 2011
WOD 1-11-11
10 x SQUAT CLEANS 95/65pds
3 x BURPEES
10 x PUSH PRESS 95/65pds
3 x BURPEES
AMRAP IN 20min
FINISH = 200 x RUSSIAN TWISTS 25/15pds
Monday, January 10, 2011
WOD 1-10-11
1min x ROPE WAVES
1min x KB SWINGS 50/35pds
1min x SANDBAG SQUATS 75/50pds (racked on back)
1min x FARMERS WALK 72.5/35pds KB'S
1min x SIDE CRAWL PUSHUPS (5 at each cone)
1min x REST
4 ROUNDS
Sunday, January 9, 2011
Saturday, January 8, 2011
WOD 1-8-11
"FIGHT GONE BAD"
ROW-CALORIES
WALL BALL 20/16pds
SUMO DEADLIFT HIGH PULL75/55pds
BOX JUMP 24"/20"
PUSH PRESS 75/55pds
1min per exercise x 3 rounds x 1min rest between rounds
Friday, January 7, 2011
WOD 1-7-11
FRONT SQUAT
1-1-1-1-1-1-1
5 x STRICT PULLUPS
10 x RING PUSHUPS
15 x SQUAT JUMPS
AMRAP IN 20 MIN
Thursday, January 6, 2011
Wednesday, January 5, 2011
WOD 1-5-10
12 x DEADLIFT 155/115pds
9 x HANG POWER CLEANS 155/115pds
6 x PUSH JERKS 155/115pds
5 ROUNDS
FINISH = 150 SITUPS
Tuesday, January 4, 2011
WOD 1-4-10
ROW 500 METERS
20 x OVERHEAD SQUATS 95/65pds
15 x BODYWEIGHT RING ROWS
15 x PLYOMETRIC PUSHUPS (Between two 45pd B. plates)
3 ROUNDS
FINISH = 50 TOES TO BAR
Monday, January 3, 2011
WOD 1-3-11
10 x PUSH PRESS 115/75pds
10 x KB SWINGS 50/35pds
10 x BOX JUMPS 24"/20"
AMRAP in 20min
FINISH = 5 x L-SITS for time
Saturday, January 1, 2011
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