WOD 11-20-13

WARMUP:

COACHES CHOICE

STRENGTH:

1 1/4 FRONT SQUATS

5-5-5-5-5

CONDITIONING:

POWER SNATCH 115/75#

BURPEE'S

21-15-9

WOD 11-19-13

WARMUP:

COACHES CHOICE

WOD:

6 X KB CLEAN & PRESS 50/35# (3 per arm)

6 X DEADLIFT 225/135# ADV. 245/155#

12 X TOE TO BAR

24 X DOUBLE UNDERS

10 ROUNDS

WOD 11-18-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER CLEAN 

5-5-5-5-5

*After each round perform a ME set of Ring dips/ Reg. Dips

CONDITIONING:

12 X FRONT SQUATS 135/95#

9 X PULLUPS

6 X JERKS 135/95#

AMRAP IN 8 MIN.

WOD 10-9-13

WARMUP:

COACHES CHOICE

STRENGTH:

WEIGHTED PULLUPS

5-5-5-5-5

*After each set perform

 30 X DOUBLE UNDERS

CONDITIONING:

POWER SNATCH 95/65# ADV-115/75#

KNEE TO ELBOW

21-15-9

WOD 10-8-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1000 METERS

-THEN-

10 ROUNDS OF

10 X MED BALL CLEANS 20/16#

12 X HR PUSHUPS

MIDLINE:

10 X V-UPS 25/15#

15 X TOE TOUCH 25/15#

30 X RUSSIAN TWIST 25/15#

3-5 ROUNDS

WOD 10-7-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

5-5-5-5-5

CONDITIONING:

FRONT SQUATS 155/105# ADV-175/115#

C2B PULLUPS

12-9-6

NO REST

-THEN-

BOX JUMPS 30"/24"

SHOULDER TO OVERHEAD 135/95# ADV- 155/105#

15-12-9

WOD 10-4-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER JERK

5-5-5-5-5

CONDITIONING:

WALL BALL 20/16#  *UNBROKEN

SDLHP 75/55# ADV- 95/65#

35-25-15

WOD 10-2-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT 

5-5-5-5-5

After each set perform 7 X STRICT T2B

CONDITIONING:

1 MIN. ME X KB SWINGS 50/35# ADV- 70.5/50#

REST 1 MIN. 

1 MIN. ME X MED BALL SLAMS 25/20#

REST 1 MIN.

3 ROUNDS

REST 3 MIN.

4 X STRICT PULLUPS

6 X SHOULDER PRESS 95/65#

20 X DOUBLE UNDERS

AMRAP IN 6 MIN.

WOD 10-1-13

WARMUP:

COACHES CHOICE

WOD:

25 X BW RING or BAR ROWS

50 X DEADLIFT 155/105#

50 X HR PUSHUPS

50 X OH LUNGES 45/25#

50 X KNEE TO ELBOW

50 X KB CLEAN & PRESS

25 X BURPEE'S

WOD 9-30-13

WARMUP:

COACHES CHOICE

STRENGTH:

THRUSTER

5-5-5-5-5

After each round perform 30 unbroken sit-ups.

CONDITIONING:

RUN 400 METERS

5 X RING or BAR MUSCLE UP

10 X SQUAT CLEAN 135/95# ADV. 155/105#

3 ROUNDS

WOD 9-22-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN. TO FIND A POWER CLEAN 1RM

CONDITIONING:

40 X CALORIES ON ROWER

30 X THRUSTERS 115/75#

20 X C2B PULLUPS

10 X WALL WALKS

FOR TIME

WOD 9-20-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN. TO FIND A FRONT SQUAT 1RM

CONDITIONING:

10 ROUNDS OF "CINDY"

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

*AFTER EACH ROUND PERFORM A

 CLEAN & JERK AT 90-95% OF YOUR 1RM

WOD 9-18-13

WARMUP:

COACHES CHOICE

STRENGTH:

1) 2-POSITION SNATCH (Floor, above knee) 80% OF 1RM X 5 SETS

2) ONE LEG SPLIT SQUAT - 10 X 3 SETS (Rear foot elevated)

CONDITIONING:

RUN 400 METERS

21 X KB SNATCH 2 Pood/ 1.5 Pood (21 per arm)

21 X KB SWINGS

RUN 400 METERS

15 X KB SNATCH

15 X KB SWINGS

RUN 400 METERS

9 X KB SNATCH

9 X KB SWINGS

WOD 9-17-13

WARMUP:

COACHES CHOICE

WOD:

10 X PUSH PRESS 115/75#

10 X BOX JUMP 24/20"

10 X TOES TO BAR

AMRAP IN 15 MIN

MIDLINE:

5 X ROLLOUTS

10 X V-UPS 25/15#

10 X SUPERMANS

30 X RUSSIAN TWISTS 25/15#

HIGH REP OF CHINNIES

3-5 ROUNDS

WOD 9-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT 

3-3-3-3-3

*After each round perform 20 x HR PUSHUPS

CONDITIONING:

2 X POWER CLEAN 155/104#

2 X PULLUPS

4 X POWER CLEAN 

4 X PULLUPS

6 X POWER CLEAN 

6 X PULLUPS

ECT.....

AMRAP IN 10 MIN

MEMORIAL WOD 9-11-13

WARMUP:

COACHES CHOICE

"THE SEVEN"

7 X HSPU

7 X THRUSTERS 135/95#

7 X KNEE TO ELBOW

7 X DEADLIFT 245/170#

7 X BURPEE'S

7 X OH KB SWINGS 2/1.5 POOD

7 X PULLUPS

7 ROUNDS

WOD 9-10-13

WARMUP:

COACHES CHOICE

STRENGTH:

POWER SNATCH

3-3-3-3-3

*After each set of PS perform a 300 meter row (As Fast As Possible).

CONDITIONING:

10 X OVERHEAD SQUAT 115/75#

15 X BOX JUMP 24/20"

20 X HR PUSHUPS

5 ROUNDS

WOD 9-9-11

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 3 X THRUSTERS 80-85% 1RM

EVEN MIN. = 3 X WALL WALKS

20 MIN.

CONDITIONING:

12 MIN. AMRAP

150 X WALL BALL 20/16#

90 X DOUBLE UNDERS

30 X MUSCLE UPS

WOD 9-6-13

WARMUP:

COACHES CHOICE

STRENGTH

1) M.E. X STRICT PULLUPS/ CHINUPS

2) M.E. X DIPS

6 ROUNDS

CONDITIONING:

15 X OH KB SWINGS 50/35#

20 X BURPEE'S

5 ROUNDS

WOD 9-4-13

WARMUP:

COACHES CHOICE

STRENGTH:

1 1/4 FRONT SQUATS 80-85% 1RM

3-3-3-3-3

*After each set perform 10 x BURPEE'S (as fast as possible)

CONDITIONING:

"FRAN"

THRUSTERS 95/65#

PULLUPS

21-15-9

WOD 9-3-13

WARMUP:

COACHES CHOICE

STRENGTH:

SNATCH BALANCE

5-5-5-5-5

*After each set perform 

12 x LANDMINE ROTATIONS (AHAP, 6 per side)

CONDITIONING:

5 X SNATCH DEADLIFT 75/55# ADV. 115/65#

5 X HANG POWER SNATCH 75/55# ADV. 115/65#

5 X OVERHEAD SQUATS 75/55# ADV. 115/65#

15 X MED BALL SLAMS 25/20#

4 X SDL 95/65# ADV. 135/75#

4 X HPS

4 X OHS

20 X MB SLAMS

3 X SDL 115/75# ADV. 155/85#

3 X HPS

3 X OHS

25 X MB SLAMS

2 X SDL 135/85# ADV. 175/95#

2 X HPS

2 X OHS

30 X MB SLAMS

1 X SDL 155/95# ADV. 195/105#

1 X HPS

1 X OHS

35 X MB SLAMS

WOD 8-30-13

WARMUP:

COACHES CHOICE

"HOTSHOTS" HERO WOD!

30 X SQUATS

19 X POWER CLEANS 135/95#

7 X STRICT PULLUPS

RUN 400 METERS

6 ROUNDS

WOD 8-28-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

THRUSTERS

5-5-5-5-5

*After each set perform 25 unbroken situps

 

CONDITIONING:

7 X FRONT SQUAT 135/95# ADV.-155/105#

14 X OH KB LUNGE 50/35#

28 X HR PUSHUPS

4 ROUNDS

WOD 8-27-13

WARMUP:

COACHES CHOICE

 

WOD #1:

ROW 750 METERS

THEN WITH THE REMAINING TIME

15 X WALL BALL 20/16#

10 X TOES TO BAR

AMRAP IN 10 MIN

 

REST 3 MIN.

 

WOD #2:

20 X DEADLIFT 245/155#

RUN 300 METERS

15 X DEADLIFT

RUN 300 METERS

10 X DEADLIFT

RUN 300 METERS

5 X DEADLIFT

RUN 300 METERS

AMRAP IN 10 MIN.

If there's time remaining, ME deadlift for max points.

WOD 8-26-13

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 5 X POWER CLEAN 70-75% OF 1RM

EVEN MIN. = 5 X HSPU,  SUB = SHOULDER PRESS

20 MINUTES

CONDITIONING:

HANG SQUAT CLEAN 135/95#

BOX JUMP 30"/24"

C2B PULLUPS

15-10-5

WOD 8-23-13

WARMUP:

COACHES CHOICE

STRENGTH:

FRONT SQUATS

5-5-5-5-5

*After each set of FS perform a max effort BW ring rows

CONDITIONING:

"THE CHIEF"

3 MIN AMRAP OF:

3 X POWER CLEANS 135/95#

6 X HR PUSHUPS

9 X BW SQUATS

REST 1 MIN. REPEAT A TOTAL OF 5 CYCLES

WOD 8-21-13

WARMUP:

COACHES CHOICE

STRENGTH:

PUSH PRESS

5-5-5-5-5

*After each set of PP perform a max effort L-sit hold.

CONDITIONING:

DEADLIFTS 275/165#

C2B PULLUPS

21-15-9

WOD 8-20-13

WARMUP:

COACHES CHOICE

WOD:

BACK SQUAT 225/135#

BURPEE BOX JUMP 24/20"

1-2-3-4-5-6-7-8-9-10

FINISH = 

DOUBLE UNDERS 

SITUPS

50-40-30-20-10

WOD 8-19-13

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 5 X POWER SNATCH( 70-75% OF 1RM)

EVEN MIN. = 12 HR PUSHUPS

WOD:

"HELEN"

RUN 400 METERS

21 X KB SWINGS 50/35#

12 X PULLUPS

3 ROUNDS

WOD 8-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

1-1-1-1-1

*After each rep perform a max effort of HSPU

CONDITIONING:

30 X WALL BALL 20/16# (BUY IN)

-THEN-

7 ROUNDS OF

7 X SDLHP 95/65#

7 X OVER THE BAR BURPEE'S

-THEN-

30 X WALL BALL 20/16# (BUY OUT)

WOD 8-14-13

WARMUP:

COACHES CHOICE

STRENGHTH:

WEIGHTED PULLUPS 

5-5-3-3-1-1

*After each set of pull-ups perform 

15 x med ball slams AHAP

CONDITIONING:

THRUSTERS 135/95

TOES TO BAR

21-15-9

WOD 8-13-13

WARMUP:

COACHES CHOICE

WOD:

20 X OHS 95/65#

25 X HR PUSHUPS

30 X OH KB SWINGS 53/35#

35 X DOUBLE UNDERS

4 ROUNDS

MIDLINE:

35 X UNBROKEN SITUPS

10 X ROLLOUTS

3 ROUNDS

WOD 8-12-13

WARMUP:

COACHES CHOICE

STRENGTH:

SPLIT JERKS

1-1-1-1-1

*After each rep complete 5 x box jumps 24"20,

each round move up in height.

CONDITIONING:

3 X POWER CLEAN 155/105#

3 X FRONT SQUAT 155/105#

3 X JERKS (ANYWAY) 155/105#

SPRINT 150 METERS

7 ROUNDS

WOD 8-6-13

WARMUP:

COACHES CHOICE

WOD:

EMOM 

MIN 1 = 2 X POWER CLEAN 155/105, 1 X BURPEE

MIN 2 = 2 X POWER CLEAN 155/105, 2 X BURPEE

MIN 3 = 2 X POWER CLEAN 155/105, 3 X BURPEE

ECT... UNTIL FAILURE TO COMPLETE BURPEE'S WITHIN THAT MIN.

MIDLINE:

50 X SITUPS

40 X RUSSIAN TWISTS 25/15

30 X TOES TO BAR

20 X V-UPS 25/15

10 X ROLLOUTS

2-3 ROUNDS

WOD 8-5-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN TO FIND YOU OHS 1RM

CONDITIONING:

5 ROUNDS

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

-THEN-

15 X THRUSTERS 135/95# ADV-155/105#

-THEN-

5 ROUNDS

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

WOD 8-2-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 20 MIN.

ODD MIN. = 3 X DEADLIFT 85% OF 1RM

EVEN MIN. = 5 X STRICT PULLUPS

CONDITIONING:

AMRAP IN 10 MIN

15 X WALL BALL 20/16#

30 X DOUBLE UNDERS

WOD 7-31-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 6 MIN

1 POWER CLEAN + 3 POWER JERKS

CONDITIONING:

12 X PISTOLS 

12 X BURPEE OVER THE BOX JUMPS 24/20"

12 X PULLUPS

14 X PISTOLS

14 X BURPEE OVER THE BOX JUMPS 24/20"

14 X PULLUPS

16 X PISTOLS

16 X BURPEE OVER THE BOX JUMPS 24/20"

16 X PULLUPS

WOD 7-30-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1200 METERS

30 X BEAR COMPLEXES 135/95

FINISH:

30 X BAR WIPERS

WOD 7-29-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 6 MIN. 1 X POWER CLEAN + 3 POWER JERKS, 75-80% OF 1RM

CONDITIONING:

12 X PISTOLS (6 per leg)

12 X BURPEE OVER THE BOX JUMP 24"/20"(touch the top)

12 X PULLUPS 

14 X PISTOLS (7 per leg)

14 X BURPEE OVER THE BOX JUMP 24"/20" (touch the top)

14 X PULLUPS

16 X PISTOLS (8 per leg)

16 X BURPEE OVER THE BOX JUMP 24"/20" (touch the top)

16 X PULLUPS

SKILL WORK: PRACTICE HANDSTAND WALKS FOR 10-15 MIN.

WOD 7-26-13

WARMUP:

COACHES CHOICE

STRENGTH:

HBBS

3-3-3-3-3

*After each round perform 10 x V-UPs 25/15#

CONDITIONING:

RUN 400 METER

-THEN-

15 X POWER SNATCH 95/65

25 X HR PUSHUPS

3 ROUNDS

-THEN-

RUN 400 METERS

WOD 7-25-13

STRENGTH CLASS,  DAY 3:

1) MUSCLE SNATCH - 60% X 5; 65% X 4; 70% X 3 X 2 SETS

2) 3-POSITION CLEAN (FLOOR, MID-THIGH, POCKETS) 65% X 2 SETS; 70% X 3 SETS

3) CLEAN DEADLIFT - 100% (of clean) X 7 X 4 SETS

4) FRONT SQUATS - 60% X 8; 65% X 6; 70% X 5; 75% X 3 X SETS

 

BW SKILL/ STRENGTH WORK:

1) 5 X WALL WALKS

2) 5 X WEIGHTED PULLUPS AHAP

3) 10 X WEIGHTED DIPS AHAP

4) 30 X RUSSIAN TWISTS AHAP

3 ROUNDS

WOD 7-24-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

SHOULDER PRESS

3-3-3-3-3

*After each set perform 10 x V-UPS 25/15#

 

CONDITIONING:

THRUSTERS 95/65#

SDLHP 95/65#

30-20-10

 

STRENGTH CLASS, DAY 2:

1) POWER CLEAN + 2 CLEAN - 65% X 2 SETS; 70% X 3 SETS

2) SNATCH BALANCE - 60% X 3 X 2 SETS; 65 % X 3; 70% X 3 X 2 SETS

3) SHOULDER PRESS - 85%  X 3 X 5 SETS

WOD 7-23-13

WARMUP:

COACHES CHOICE

 

WOD:

25 X PULLUPS

50 X DEADLIFT 155/105#

50 X HR PUSHUPS

50 X BOX JUMP 24/20"

50 X KNEE 2 ELBOW

50 X KB CLEAN & PRESS

25 X PULLUPS

 

 

STRENGTH CLASS, DAY 1:

1) POWER SNATCH + 2 SNATCH - 65% X 2 SETS; 70% X 3 SETS

2) JERK - 70% X 3 X 2 SETS; 75% X 3 X 3 SETS

3) CLEAN PULL - 90% X 7 X 4 SETS

4) BACK SQUAT - 60% X 8; 65% X 8; 70% X 6; 75% X 6 X 2 SETS

 

MIDLINE:

5A.) 10 X GHD SITUPS

5B.) 10 X STRICT TOES TO BAR

4 ROUNDS

 

CONDITIOINING:

14 X C2B PULLUPS

21 X DEADLIFTS 225/135

28 X BOX JUMPS 30/24"

35 X HR PLYO PUSHUPS

28 X BOX JUMPS 30/24"

21 X DEADLIFTS 225/135

14 X C2B PULLUPS

WOD 7-22-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

OVERHEAD SQUATS

3-3-3-3-3

*After each set perform

SET 1) ME PLYO PUSHUPS

SET 2) ME SIDE 2 SIDE (45# plate)

SET 3) ME RING PUSHUPS

SET 4) ME HR PUSHUPS

SET 5) ME PUSHUPS

 

CONDITIONING:

15 X HANG POWER CLEANS 155/105#

15 X BURPEE'S

3 ROUNDS

WOD 7-19-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT 

5-5-5-5-5

*After each set complete ME X HSPU

**Rest 60-90 sec between complex sets.

CONDITIONING:

AMRAP IN 12 MIN

3 X GROUND TO OVERHEAD 135/95

6 X HR PUSHUPS

9 X MED BALL SLAMS 25/20

WOD 7-17-13

WARMUP:

BURGENER CLEAN WARMUP 45/35

STRENGTH/ SKILL:

TALL SQUAT CLEANS

5-5-5

MID-HANG SQUAT CLEANS

5-5-5

CONDITIONING:

ROW 800 METERS

40 X OH LUNGE 45/25# ADV-55/35#

RUN 800 METERS

WOD 7-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

WEIGHTED PULLUPS

5-5-5-5-5

WOD:

50 X WALL BALL 20/16

50 X DOUBLE UNDERS

40 X BOX JUMPS 24"/20"

40 X KNEE TO ELBOW

30 X BURPEE'S

30 X C2B PULLUPS

20 X POWER CLEANS 135/95

20 X SHOULDER TO OVERHEAD 135/95

10 X POWER SNATCH'S 135/95

10 X HANG SQUAT CLEANS 135/95

WOD 7-15-13

WARMUP:

RUN 400 METERS

3 X BEHIND THE NECK PRESS

3 X BEHIND THE NECK JERKS

3 X PUSH PRESS

3 X PUSH JERK

3 X BEHIND THE NECK SPLIT JERK

3 X SPLIT JERK

ALL DONE WITH 45/35#

THEN

BURGENER SNATCH WARMUP 45/35#

STRENGTH:

SPLIT JERKS

5-5-5-5-5

*Each round will be followed by 30 X Double Unders

**Concentrate on doing perfect splits for all 5 reps

***Rest 60-90 sec between complex sets

CONDITIONING:

OHS 135/95#

KNEE 2 ELBOW

21-15-9

*Scale weight until OHS are done PERFECT!!!!!

WOD 7-12-13

WARMUP:

COACHES CHOICE

STRENGTH:

HBBS

5-5-5-5-5

*Each round is followed by a ME strict pull-ups

**Rest 60-90 sec between rounds

CONDITIONING:

- BUY IN -

15 X RING DIPS

THEN

POWER CLEANS 155/105

OH KB SWINGS 70.5/50

21-15-9

THEN

- BUY OUT -

15 X RING DIPS

WOD 7-10-13

WARMUP:

COACHES CHOICE

STRENGTH:

SHOULDER PRESS 

5-5-5-5-5

*After each set of 5 reps perform 30 x unbroken sit-ups

**Rest 60-90 sec between complex sets

CONDITIONING:

5 X DEADLIFT 275/185#

10 X BURPEE'S

5 ROUNDS

WOD 7-9-10

WARMUP:

COACHES CHOICE

WOD:

25 X POWER SNATCH 95/65#

50 X FRONT SQUAT 95/65#

50 X HR PUSHUPS

50 X BOX JUMPS 24/20"

50 X KNEE TO ELBOW

50 X PUSH PRESS 95/65#

25 X POWER SNATCH 95/65#

WOD 7-8-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

OVERHEAD SQUATS

5-5-5-5-5

*After each round of OHS perform a ME BW bench press.

CONDITIONING:

POWER CLEAN & JERK 165/115#

BAR MUSCLE UPS

12-9-6

*Sub for 1 bar muscle up is 2 C2B pull-ups & 2 dips,( or ring dips).

WOD 7-3-13 TESTING WEEK 2

WARMUP:

COACHES CHOICE

BENCHMARK 400 X METER SPRINT

CONDITIONING:

OH KB SWINGS 70.5/50#

HANG SQUAT CLEANS 155/105#

12-9-7

*THEN*

OVER THE BOX JUMPS 30"/24"

HR PUSHUPS

20-15-10

WOD 7-2-13 TESTING WEEK 2

WARMUP: 

BERGUNER SNATCH WARMUP 45/35

BENCHMARK MAX:

TAKE 12-15 MIN. TO FIND YOUR

 1 REP SNATCH MAX

BENCHMARK WOD:

"GRACE"

30 X CLEAN & JERKS 135/95

WOD 7-1-13 TESTING WEEK 2

WARMUP:

COACHES CHOICE

 

WOD:

"CINDY"

5 X PULLUPS

10 X PUSHUPS

15 X SQUATS

AMRAP IN 20 MIN

 

MIDLINE = 1 MIN X REG PLANK

                      1 MIN X SIDE PLANK

                      1 MIN X OPP. SIDE PLANK

                     REST 1 MIN

                    3 ROUNDS

WOD 6-29-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"FIGHT GONE BAD"

3 ROUNDS

1 MIN X WALL BALL 20/14  10'/9'

1 MIN X SDLHP 75/55

1 MIN X BOX JUMP 20"

1 MIN X PUSH PRESS 75/55

1 MIN X ROW FOR CALORIES

REST 1 MIN BETWEEN ROUNDS

WOD 6-28-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"HELEN"

RUN 400 METERS

21 X OH SWINGS 50/35

12 X PULLUPS

3 ROUNDS

 

FINISH = 20 X FLOOR WIPERS 135/95

3-5 ROUNDS

WOD 6-26-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK STRENGTH:

20 X HBBS X 1 SET

 

CONDITIONING:

HANG POWER CLEANS 115/75

BURPEE'S

T2B

1-2-3-4-5-6-7-8-9-10

WOD 6-25-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"DIANE"

DEADLIFTS 225/155

HSPU

21-15-9

 

FINISH = 15yd X 15yd PROWLER PUSH (High - High)

5 ROUNDS AHAP

 

WOD 6-24-13 TESTING WEEK 1

WARMUP:

COACHES CHOICE

 

BENCHMARK WOD:

"FRAN"

THRUSTERS 95/65

PULLUPS

21-15-9

 

FINISH = TABATA PUSHUPS

TABATA SITUPS

WOD 6-21-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

TAKE 12 MIN TO FIND A C&J MAX

 

CONDITIONING:

25 X WALL BALL 20/16

25 X POWER SNATCH 95/65

25 X WALL BALL

25 X POWER SNATCH

25 X LAT BOX JUMPS 24"/20"

25 X C2B PULLUPS

25 X LAT BOX JUMPS

25 X C2B PULLUPS

WOD 6-18-13

WARMUP:

COACHES CHOICE

WORK CAPACITY:

EMOM FOR 14 MIN.

ODD MIN. = 5 X BURPEE PULLUPS 

(Strict pullups as long as possible)

EVEN MIN. = 12 X OH KB SWINGS 70.5/50

REST 5 MIN

CONDITIONING:

AMRAP IN 7 MIN.

25 X DOUBLE UNDERS

15 X HR PUSHUPS

SPRINT 100 METERS

FINISH = 10 ROUNDS X 10 MOVEMENTS X 20 REPS 

CORE WORK

YOU CALL IT!!!

WOD 6-17-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

1-1/4 FRONT SQUATS

5-5-5-5-5

@ 75-80% OF 1RM

 

 

CONDITIONING:

30 X GROUND TO OVERHEAD 135/95#

ROW 1000 METERS

FOR TIME:

WOD 6-14-13

WARMUP:

COACH"S CHOICE

STRENGTH:

EMOM FOR 5 MIN

POWER SNATCH X 3 @ 80% OF 1 RM

*All Snatches are T&G

REST 2 MIN

EMOM FOR 5 MIN

POWER CLEAN X 2 + 1 JERK @ 80 % OF C&J 1 RM

**All Cleans T&G 

CONDITIONING:

10 X DEADLIFT 275/185

15 X LAT. OVER THE BAR BURPEE'S

20 X T2B

3 ROUNDS

WOD 6-12-13

WARMUP:

COACHES CHOICE

 

WOD:
4 ROUNDS OF:

20 X PISTOL'S (ALTERNATING)

15 X BOX JUMP'S 30"/24"

10 X HANG POWER CLEANS 155/105#

5 X JERKS (Power or Split) 155/105#

 

FINISH = 150 METER SLED SPRINT 90/45#

75 METER BACKWARDS PULL

75 METER HAMSTRING PULL

3 ROUNDS

WOD 6-11-13

WARMUP:

COACHES CHOICE

 

WOD = TEST

3 ROUNDS OF:

RUN 400 METERS

REST 1 MIN

ME (STRICT/C2B/KIPPING) PULLUPS

REST 1 MIN

ME HR PUSHUPS

 (no resting on the floor, must be in a plank position to rest)

REST 1 MIN

ME WALL BALL 20/16#

 

MIDLINE = 25 X SITUPS UNBROKEN

15 X T2B UNBROKEN

4 ROUNDS

WOD 6-10-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

OVERHEAD SQUAT

3-3-3-3-3

*Go up 5-10% each set.

 

CONDITIONING:

10 X THRUSTERS 115/75

10 X ONE ARM SWINGS 50/35 (10 per arm)

10 X BURPEE'S

4 ROUNDS

WOD 6-5-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

10 SETS X 2 REPS @ 85% OF 1 RM

*AFTER EVERY EVEN SET OF DEADLIFT, PERFORM A 

MAX EFFORT BW BENCH PRESS

**Rest 60-90 sec between rounds.

CONDITIONING:

7 MIN AMRAP OF

5 X KB OR DB SNATCH'S 50/35 

7 X BURPEE'S

*Alternate arms each round.

WOD 6-4-13

WARMUP:

COACHES CHOICE

WOD:

7 X C2B PULLUPS

7 X MED BALL SLAMS 25/20

7 X HANG POWER CLEANS 135/95

7 ROUNDS

MIDLINE:

10 X STRICT T2B

20 X WEIGHTED CRUNCH 25/15

30 X RUSSIAN TWISTS

3 ROUNDS

WOD 6-3-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

1 X 20 BACK SQUAT

*Weight should be 5-10% more than last time.

 

CONDITIONING:

-FOR TIME-

 

50 X DOUBLE UNDERS

THEN

5 X WALL WALKS

10 X WALL BALL 20/16

4 X WALL WALKS

15 X WALL BALL

3 X WALL WALKS

20 X WALL BALL

2 X WALL WALKS

25 X WALL BALL

1 X WALL WALK

30 X WALL BALL

THEN

50 X DOUBLE UNDERS

WOD 5-22-13

WARMUP:

COACHES CHOICE

WOD:

ROW 1000 METERS

(record time) 

REST 2 MIN

AMRAP IN 7 MIN

5 X BOX JUMPS 30"/24"

7 X TOES TO BAR

(record score)

REST 2 MIN

AMRAP IN 5 MIN

10 X HR PUSHUPS

10 X LUNGE JUMPS

FINISH = 60 X SLEDGE SWINGS 30L/30R

WOD 5-21-13

WARMUP:
BERGUNER SNATCH WARMUP 45/35

SKILL/ STRENGTH
A.1--POWER SNATCH
5-5-5-5
WEIGHT IS 55-60% OF MAX
A.2--AFTER EACH SET PERFORM A M.E. SET OF HSPU.

SKILL/ STRENGTH
B.1--SNATCH BALANCE
3-3-3-3
WEIGHT IS 65-70% OF MAX
B.2--AFTER EACH SET PERFORM
5-10 REPS OF WEIGHTED DIPS,(As heavy as possible).

WOD:
"ISABEL"
30 X SQUAT SNATCH'S
FOR TIME:
**Do not worry about your time, concentrate on successful snatch's.

WOD 5-20-13

WARMUP:

COACHES CHOICE

WOD:

5 X POWER CLEANS 135/95

10 X FRONT SQUATS 135/95

5 X JERKS 135/95

10 X STRICT PULLUPS/ CHINUPS

5 ROUNDS

MIDLINE:

100 X UNBROKEN SITUPS

WOD 5-6-13

WARMUP:

COACHES CHOICE

STRENGTH:

BACK SQUAT

5-5-5-5-5

*After each round of BS, a Max Effort of Chin Ups will be performed.

**Rest 60-90 sec between complex sets

CONDITIONING:

10 X DEADLIFTS 155/105 lbs

15 X HR PUSHUPS/K2E

10 ROUNDS

*Alternate between Pushups and Knee to Elbow each round.

WOD 5-3-13

WARMUP:

BERGUNER SNATCH 45/35

SKILL/STRENGTH:

3 POSITION SNATCH X 7

MID HANG/ LOW HANG/ MID-SHIN

*Bar will be snatched from all positions without touching the ground!

WOD:

POWER SNATCH 95/65

WALL BALL 20/16

3-6-9-12-15-18-21

AMRAP IN 7 MIN

WOD 5-1-13

WARMUP:

COACHES CHOICE

WOD:

5 X SQUAT CLEANS 135/95

15 X HR PUSHUPS

200 METER SANDBAG RUN 50/30

20 X T2B

10 X THRUSTERS 135/95

15 X HR PUSHUPS

3 ROUNDS

WOD 4-30-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 10-15 MIN TO FIND

YOUR DEADLIFT MAX

CONDITIONING:

400 METER RUN 

15 X RING DIPS (Must be at full depth)

3 ROUNDS

WOD 4-29-13

WARMUP:

BERGUNER WARMUP

WOD:

30 X OHS 135/95

30 X BURPEE BOX JUMPS 24/20

30 X C2B PULLUPS

30 X CLEAN & JERKS 135/95

FINISH:

8 X FLYING 40's

WOD 4-24-13

WARMUP:

COACH'S CHOICE

WOD:

2 X WALL WALKS

50 X DOUBLE UNDERS

10 X HANG POWER CLEANS 165/110

4 X WALL WALKS

40 X DOUBLE UNDERS

8 X HPC 175/115

6 X WALL WALKS

30 X DOUBLE UNDERS

6 X HPC 185/120

8 X WALL WALKS

20 X DOUBLE UNDERS

8 X HPC 195/125

10 X WALL WALKS

10 X DOUBLE UNDERS

2 X HPC 205/130

FOR TIME:

WOD 4-23-13

WARMUP:

COACH'S CHOICE

STRENGTH:

TAKE 15 MIN TO FIND

YOUR FRONT SQUAT MAX

CONDITIONING:

30 X HR PUSHUPS

20 X BOX JUMPS 30"/24"

10 X C2B PULLUPS

3 ROUNDS

FOR TIME:

WOD 4-22-13

WARMUP:

COACH'S CHOICE

WOD:

3 X POWER SNATCH'S 95/65

5 X OHS 95/65

7 X SDLHP 95/65

AMRAP IN 12 MIN

FINISH = RUN 1 MILE

 FOR TIME:

WOD 4-15-13

WARMUP:

RUN 600 METERS

12 X BEAR COMPLEXES

STRENGTH:

DEADLIFT

5-5-5-5-5

*All reps are touch & go, 

each rep will also have a 3 SEC. DECENT!

WOD:

5 X BEAR COMPLEXES 135/95

10 X LATERAL BOX JUMPS 24"/20"

15 X HR PUSHUPS

AMRAP IN 12MIN

WOD 4-12-13

WARMUP:

COACHES CHOICE

ROW 500 METERS

30 X BOX JUMP 24"/20"

30 X WALL BALL 20/16

4 ROUNDS

WOD 4-10-13

WARMUP:

COACHES CHOICE

WOD:

TABATA PULLUPS

TABATA PUSHUPS

TABATA SITUPS

TABATA DEADLIFT 155/105

WOD 8-9-13

WARMUP:

COACHES CHOICE

WOD:

HSPU

1-2-3-4-5-6-7-8-9-10

SQUAT JUMPS

3-6-9-12-15-18-21-24-30-36

DOUBLE UNDERS

6-12-18-24-30-36-42-48-54-60

AMRAP IN 12 MIN

WOD 4-8-13

WARMUP:

15 X OH KB SWINGS

15 X BOX JUMPS 24/20

50 X DOUBLE UNDERS

2 ROUNDS

SKILL/ STRENGTH:

7 X BALL STOP BOX JUMPS

*Height is as high as possible without misses

ME X C2B PULLUPS

4 ROUNDS

CONDITIONING:

EMOM POWER CLEANS 135/95

*Last rep of each round perform 1 push jerk.

1 MIN X 1 PC + 1 JERK

2 MIN X 2 PC + 1 JERK

3 MIN X 3 PC + 1 JERK

UNTIL FAILURE

WOD 4-5-13

WARMUP:

BURGENER SNATCH WARMUP 45/35

WOD:

10 X SNATCH 95/65

10 X ONE ARM RUSSIAN SWINGS 50/35 (5 per)

10 X BURPEE'S

8 X SNATCH 115/75

10 X O.A.S.

10 X BURPEE'S

6 X SNATCH 135/85

10 X O.A.S.

10 X BURPEE'S

4 X SNATCH 155/95

10 X O.A.S.

10 X BURPEE'S

2 X SNATCH 175/105
10 X O.A.S.
10 X BURPEE'S

*If you cannot move up in your snatch weight your

 reps do not drop, they stay the same!

FINISH:

4 X 15 SEC. LUNGE HOLDS = 1MIN

60 SEC REST X 4 ROUNDS

*Try to fast switch during your lunge rotations!

OPEN WOD 4-4-13/ 13.5

CrossFit Games Open 13.5

WOD 4-2-13

WARMUP:

COACHES CHOICE

WOD:

RUN 300 METERS

20 X OH SWINGS 50/35

15 X HR PUSHUPS

AMRAP IN 20 MIN

MIDLINE:

10 X STRICT TOES TO BAR

10 X BACK EXTENSIONS

3 ROUNDS

WOD 4-1-13

WARMUP:

25 X DOUBLE UNDERS

15 X SQUAT JUMPS

3 ROUNDS

SKILL/ MAX:

TAKE 10 MIN TO FIND YOUR MAX BOX JUMP HEIGHT.

WOD:

5 X DEADLIFT 135/95

5 X HANG POWER CLEANS 135/95

5 X FRONT SQUATS 135/95

5 X PUSH PRESS 135/95

30 X DOUBLE UNDERS

5 ROUNDS

*During the barbell complex do not let the barbell touch the ground, 

or there's a 5 BURPEE PENALTY for each time it touch's!!

WOD 3-29-13

WARMUP:

5 X BURPEES

10 X SQUAT JUMPS

15 X PUSH PRESS 45/35

3 ROUNDS

STRENGTH:

20 X BACK SQUAT

GO UP 5-10% FROM YOUR LAST TRUE 20 BACK SQUAT

WOD:

800 METER RUN

25 X POWER SNATCH 95/65

75 X HAND RELEASE PUSHUPS

25 X POWER SNATCH

400 METER RUN

OPEN WOD 3-28-2013

WARMUP:

CLEAN PROGRESSION

WOD 13.4

3 X CLEAN AND JERK 135/95#

3 X TOES TO BAR

6 X CLEAN AND JERK

6 X TOES TO BAR

9 X CLEAN AND JERK

9 X TOES TO BAR

12 X CLEAN AND JERK

12 X TOES TO BAR

15 X CLEAN AND JERK

15 X TOES TO BAR

18 X CLEAN AND JERK

18 X TOES TO BAR...............

AMRAP 7 MINUTES

WOD 3-25-13

WARMUP:

CLEAN PROGRESSION WARMUP

 

STRENGTH:

15 MIN. TO ESTABLISH A 1 REP MAX

POWER CLEAN.

 

CONDITIONING:

30 X OH KB LUNGE 50/35(15 per arm)

30 X DEADLIFT 165/110

5 X WALL WALKS

20 X OH KB LUNGE 50/35 (10 per arm)

20 X DEADLIFT 165/110

5 X WALL WALKS

10 X OH KB LUNGE 50/35 (5 per arm)

10 X DEADLFT 165/110

5 X WALL WALKS

WOD 3-19-13

WARMUP:

COACHES CHOICE

WOD:

1 MIN X ME C2B PULLUPS

REST 60 SEC (RECORD REPS)

10 X DEADLIFT 225/135

10 X T2B

30 X DOUBLE UNDERS

AMRAP IN 7 MIN

REST 60 SEC (RECORD ROUNDS/ REPS)

1 MIN X ME C2B PULLUPS

REST 60 SEC (RECORD REPS)

10 X DEADLIFT 225/135

10 X T2B

30 X DOUBLE UNDERS

AMRAP IN 5 MIN

REST 60 SEC (RECORD ROUNDS/ REPS)

1 MIN X ME C2B PULLUPS

*Your score is your total amount of reps!

FINISH = 3 ROUNDS OF FARMERS WALK

AS HEAVY AS POSSIBLE

WOD 3-18-13

WARMUP:

SNATCH WARMUP

STRENGTH/SKILL WORK:

1 MIN X 1 SQUAT SNATCH 95/65 Adv. 135/95

2 MIN X 2 SQUAT SNATCH 95/65 Adv. 135/95

3 MIN X 3 SQUAT SNATCH 95/65 Adv. 135/95

4 MIN X 4 SQUAT SNATCH 95/65 Adv. 135/95

5 MIN X 5 SQUAT SNATCH 95/65 Adv. 135/95

6 MIN X 6 SQUAT SNATCH 95/65 Adv. 135/95

7 MIN X 7 SQUAT SNATCH 95/65 Adv. 135/95

8 MIN X 8 SQUAT SNATCH 95/65 Adv.135/95

CONDITIONING:

HSPU

RING DIPS

PLYO PUSHUPS

21-15-9

WOD 3-15-13

WARMUP:

COACHES CHOICE

WOD:

20 X WALL BALL 20/16

15 X BURPEE'S

10 X PULLUPS

5 ROUNDS

MIDLINE = 10 X GHD SITUPS

10 X TOES TO BAR

3 ROUNDS

On both movements perform a 3 second decent

on each rep!

OPEN WOD 13.2/ 3-14-13

5 X SHOULDER TO OVERHEAD 115/75

10 X DEADLIFT 115/75

15 X BOX JUMP 24"/20"

AMRAP IN 10 MIN

WOD 3-12-13

WARMUP:

COACHES CHOICE

 

WOD:

FRONT SQUAT 155/105 Adv. 185/120

1-2-3-4-5-6-7-8-9-10

After each round perform 7 x Ring Pushups.

**Try to touch your chest to the bottom of the rings!

 

MIDLINE = 20 Reps x 10 Rounds x 10 Movements Core Work

                   YOU CALL IT!!!!!!!

WOD 3-11-13

WARMUP:

ROW 1000 METERS

WOD:

3 X HANG POWER CLEAN & JERK  135/95

3 X OH KB SWINGS 50/35

3 X TOES TO BAR

6 X  HANG POWER CLEAN & JERK 135/95

6 X OH KB SWINGS 50/35

6 X T2B

9 X HANG POWER CLEAN & JERK 135/95

9 X OH KB SWINGS 50/35

9 X T2B

12-15-18-21-ECT........

AMRAP IN 12 MIN

MIDLINE:

ME X HANDSTAND HOLDS

ME X L-SITS

REST 1-2 MIN

3 ROUNDS

WOD 3-8-13

WARMUP:

COACHES CHOICE

STRENGTH:

PUSH PRESS

3-3-3-3-3

SKILL WORK:

10-15MIN OF MUSCLE UP WORK

WOD:

5 X PULLUPS

10 X PUSHUPS

15 X SQUATS

After each round 25 double unders

AMRAP IN 15 MIN

GAMES WOD 13.1/ 3-8-12

40 X BURPEES

30 X SNATCHES 75/45

30 X BURPEES

30 X SNATCHES 135/ 75

20 X BURPEES

30 X SNATCHES 165/100

10 X BURPEES

AS MANY SNATCHES AS POSS. WITH 

REMAINING TIME!!!

AMRAP IN 17 MIN

WOD 3-5-13

WARMUP:

COACHES CHOICE

10 X ALTERNATING PISTOL SQUATS

10 X OVER THE BOX JUMPS 24"/20"

10 X THRUSTERS 115/75

14 X ALTERNATING PISTOL SQUATS

14 X OVER THE BOX JUMPS 24"/20"

14 X THRUSTERS 115/75

18 X ALTERNATING PISTOL SQUATS

18 X OVER THE BOX JUMPS 24"/20"

18 X THRUSTERS 115/75

MIDLINE = 20 X TURKISH GET UPS (As heavy as possible)

WOD 3-4-13

WARMUP:

COACHES CHOICE

STRENGTH:

ME X STRICT PULLUPS INTO ME KIP

ME X HR PUSHUPS

*4 ROUNDS

**REST 2-3 MIN BETWEEN ROUNDS

CONDITIONING:

POWER CLEANS 135/95

BURPEE'S

21-15-9

WOD 3-1-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

35 X DOUBLE UNDERS

1 X SQUAT SNATCH 90-95% OF YOUR MAX

10 ROUNDS

MIDLINE = 30 X STRICT TOES TO BAR

WOD 2-27-13

WARMUP: 

COACHES CHOICE

WOD:

8 X OHS 95/65

10 X BOX JUMP 24"/20"

12 X HR PUSHUPS

AMRAP IN 15 MIN

SKILL WORK = 30 X RING DIPS

WOD 2-26-13

WARMUP:

COACHES CHOICE

WOD:

"DT"

12 X DEADLIFTS 155/105

9 X HANG POWER CLEANS 155/105

6 X PUSH JERK 155/105

5 ROUNDS 

MIDLINE - TABATA SITUPS

WOD 2-25-13

WARMUPS:

3 ROUNDS OF "CINDY"

STRENGTH:

BACK SQUAT

3-3-3-3-3

CONDITIONING:

30 X HSPU

40 X PULLUPS

50 X OH KB SWINGS 50/35

60 X SITUPS

70 X BURPEE'S

WOD 2-22-13

WARMUP:

COACHES CHOICE

WOD:

"GRACE"

30 X CLEAN & JERKS 135/95

REST 3 MIN

AMRAP IN 7 MIN

7 X BOX JUMP 24/20

7 X TOES TO BAR

WOD 2-20-13

WARMUP:

COACHES CHOICE

50 X KB CLEAN & PRESS 50/35

ROW 1000 METERS

75 X HR PUSHUPS

WOD 2-19-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

2 X POWER SNATCH EMOM FOR 12 MIN. 

WEIGHT SHOULD BE 90% OF YOUR PS MAX

CONDITIONING: 

15 X PULLUPS

30 X RUSSIAN KB SWINGS 70/50

45 X SQUAT JUMPS 45/35

3 ROUNDS

WOD 2-18-13

THE FILTHY FIFTY

50 X BOX JUMPS 24/20

50 X JUMPING PULLUPS

50 X KB SWINGS 50/35

50 X WALKING LUNGES

50 X TOES TO BAR

50 X PUSH PRESS 45/35

50 X BACK EXTENSION

50 X WALL BALL 20/16

50 X BURPEE'S

50 X DOUBLE UNDERS

WOD 2-15-13

WARMUP:

BERGUNER SNATCH WARMUP 45/35

STRENGTH:

HANG SQUAT SNATCH

3-3-3-3-3

CONDITIONING:

7 X PUSH JERKS 155/105

14 X BW LUNGES

40 X DOUBLE UNDERS

AMRAP IN 10 MIN

WOD 2-13-13

WARMUP:

COACHES CHOISE

WOD:

5 X C2B PULLUPS

10 X HR PUSHUPS

15 X WALL BALL 20/16

AMRAP IN 20 MIN

WOD 2-12-13

WARMUP:

COACHES CHOICE

WOD:

7 X POWER CLEANS 155/105

14 X OH SWINGS 50/35

MIDLINE: 3-5 MAX HOLD L-SIT

WOD 2-11-13

WARMUP:

COACHES CHOICE

STRENGTH:

THRUSTERS

5-5-5-5-5

BURPEE'S

BW RING ROWS

30-20-10

WOD 2-8-13

WARMUP:

BERGUNER WARMUP

50 X BACK SQUATS 95/65

20 X PULLUPS

40 X PUSH PRESS 95/65

20 X PULLUPS

30 X SDLHP 95/65

20 X PULLUPS

20 X THRUSTERS 95/65

20 X PULLUPS

10 X SQUAT SNATCH 95/65

20 X PULLUPS

WOD 2-6-13

WARMUP:

COACHES CHOICE

STRENGTH:

FRONT SQUAT

3-3-3-3-3

CONDITIONING:

POWER SNATCH 95/65

PULLUPS

21-15-9

WOD 2-5-13

WARMUP:

COACHES CHOICE

WOD:

7 X DEADLIFT 225/135 

7 X BOX JUMPS 30"/24"

7 X TOES TO BAR

7 ROUNDS

MIDLINE =

15 X V-UPS 25/15

30 X RUSSIAN TWISTS 25/15

3-5 ROUNDS

WOD 2-4-13

WARMUP:

CHOACHES CHOICE

WOD:

"THE CHIEF"

Perform as many rounds as possible in 3 min

3 X POWER CLEAN 135/95

6 X HR PUSHUPS

9 X AIR SQUATS

REST 1 MIN

5 TOTAL ROUNDS

WOD 1-30-13

WARMUP: 

COACH'S CHOICE

100 X OVERHEAD SQUATS 95/65

100 X SITUPS

100 X OVERHEAD SWINGS

100 X WALL BALL

WOD 1-29-13

WARMUP:

MOBILITY

7 X FRONT SQUATS 95/65

7 X THRUSTERS

7 X SQUAT CLEANS

SQUAT CLEAN EMOM

MIN 1 - 1 SQUAT CLEAN 135/95

MIN 2 - 2 SQUAT CLEANS 

ECT.....UNTIL FAILURE

CONDITIONING:

RUN 800 FOR TIME:

WOD 1-28-13

WARMUP:

ROW 1000 METERS

5 MIN SHOULDER MOBILITY

STRENGTH:

SHOULDER PRESS (No dip)

3-3-3-3-3

TABATA PULLUPS

TABATA PUSHUPS

TABATA ROW - CALORIES