REST DAY/ MAKE UP WOD/ SKILL WORK
Thursday, December 29, 2011
Wednesday, December 28, 2011
WOD 12-28-11
SQUAT SNATCH'S 135/95pds Adv. 155/115pds
AMRAP IN 7 MIN.
FINISH = ROW 1200 METERS
20 x TURKISH GET UPS 35/25pds Adv. 50/35pds
Tuesday, December 27, 2011
WOD 12-27-11
5 x DEADLIFT 275/165pds Adv. 315/185pds
10 x ONE ARM KB SWINGS 35/25pds Adv. 50/35pds
10 x BURPEE TO PLATES
5 ROUNDS
FINISH = 10 x V-UPS 25/15pds
15 x TOE TOUCH 25/15pds
20 x RUSSIAN TWIST 25/15pds
HIGH REP OF CHINNIES
5 ROUNDS
Monday, December 26, 2011
WOD 12-26-11
"BARBARA"
20 x PULLUPS
30 x HR PUSHUPS
40 x SITUPS
50 x SQUATS
5 ROUNDS
FINISH = 100 x PUSH PRESS 65/45pds
Sunday, December 25, 2011
12-23-11
ROW 1200 METERS
30 x 3 PUSHUP/ BURPEE'S
15 x SQUAT CLEANS 155/95
FINISH = 3 x HSPU
1 x ROPE CLIMB
AMRAP IN 7 MIN.
Wednesday, December 21, 2011
WOD 12-21-11
10 x STRICT PULLUPS
30 x RUSSIAN KB SWINGS 70.5/50pds
50 x DOUBLE UNDERS
5 ROUNDS
FINISH = 100 x SITUPS
Tuesday, December 20, 2011
WOD 12-20-11
5 x POWER SNATCH 115/75pds
10 x BOX JUMP 30"/24"
AMRAP IN 12 MIN
FINISH = TABATA SIDE TO SIDE PUSHUPS
Monday, December 19, 2011
WOD 12-19-11
THRUSTERS 95/65pds
1 Min x 1 THRUSTER
2 Min x 2 THRUSTER'S
3 Min x 3 THRUSTER'S
4 Min x 4 THRUSTER'S
Ect...........
Until you cant get those thrusters in your allowed Min.
FINISH = 30 x BURPEE-PULLUP-TOE'S TO BAR
Friday, December 16, 2011
WOD 12-16-11
O.H.S. Every min. on the min.
Go up in weight each rep until you find max!
WOD
15 x WALL BALL 20/16
15 x BURPEE'S
15 x TOES TO BAR
4 ROUNDS
Thursday, December 15, 2011
Wednesday, December 14, 2011
WOD 12-14-11
ROW 300 METERS
5 x CLUSTERS 115/75pds Adv.-135/95pds
10 x V-UPS 25/15pds
AMRAP 20 Min.
FINISH = SKILL WORK
Tuesday, December 13, 2011
WOD 12-13-11
DEADLIFT 225/135pds Adv.-275/155pds
BW RING ROWS
21-15-9
FINISH = 20 x DOUBLE UNDERS
10 x TOES TO BAR
AMRAP IN 7 MIIN.
Monday, December 12, 2011
12-12-11
100 x JUMPING PULLUPS
90 x RUSSIAN KB SWINGS 50/35pds
80 x RING PUSHUPS
70 x SITUPS
60 x PUSH PRESS 75/55pds
50 x SDLHP 75/55pds
40 x WALL BALL 20/16pds
30 x BOX JUMP 24"/20"
20 x STRICT PULLUPS
10 x WALL WALKS
9-12-11
FRONT SQUAT EVERY MIN. ON THE MIN FOR 10 MIN.
EACH REP GO UP IN WEIGHT UNTIL YOU REACH YOUR MAX!
WOD
5 x RING DIPS
10 x RUSSIAN SWINGS
2 x SHUTTLE RUNS
AMRAP IN 10 MIN.
Thursday, December 8, 2011
Wednesday, December 7, 2011
WOD 12-7-11
10 x DEADLIFT 225/155pds
15 x BOX JUMPS 24"/20"
20 x HR PUSHUPS
5 ROUNDS
CORE WORK = YOUR CHOICE!
Tuesday, December 6, 2011
WOD 12-6-11
3 x HSPU
5 x POWER CLEANS 135/85pds
7 x PULLUPS
AMRAP IN 12 Min.
FINISH = TABATA KB SWINGS 50/35pds
WOD 12-5-11
"NANCY"
RUN 400 METERS
15 x OHS 95/65pds
5 ROUNDS
FINISH = 5 x TOES TO BAR
15 x SITUPS
AMRAP IN 5 Min.
Thursday, December 1, 2011
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