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