WOD| March 1, 2013

SKILL:
Snatch
15 min to work to 1RM

WOD:
Buy-in 50 Double Unders
12-9-6
Power Snatch (95/65)
Box Jump (24/20)
Back Squat (95/65)

WOD| February 28, 2012

SKILL:

Pull-Up/Muscle-Up Progressions

WOD:

3RFT

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

~ 3 min rest between rounds ~

WOD| February 27, 2013

SKILL:

Deadlift

EMOM 8 minutes

3 reps @ 275/185

(scale up or down)

WOD:

10 min AMRAP

10 KBS (53/35)

 5 TTB

10 Wall Balls (20/14)

Post-WOD:

100 Situps for time

WOD| February 26, 2013

SKILL:

Power Cleans

3x3x3x3x3x3

(work on form/warm-up to 15% above wod weight)

WOD:

"Elizabeth"

21-15-9

Cleans (135/95)

Ring Dips

Post-WOD:

Dodgeball

 

WOD| February 25, 2013

SKILL:

1500m Row for time

(also 2nd Paleo Benchmark)

WOD:

100 Double Unders

then

4RFT

25 Air Squats

20 Superman

15 V-Ups

10 T-Pushups

WOD| February 23, 2013

SKILL:

Pistols

WOD:

Death by Kettlebell

Two Person Partner Chipper

(1 working at a time/53&35 all exercises)

120 KBS

120 KB Lunge Steps

120 Russian Twisters

120 Goblet Squats

120 KB Sit-ups

WOD| February 22, 2013

SKILL:

500m Straight Leg Row for Time

WOD:

3 rounds

Max Bench Press unbroken reps 70% of 3RM

rest 1 minutes

Max Pull-ups unbroken reps

rest 2 minutes between rounds

then

"Tabatas"

Bottom-to-bottom Squats

WOD| February 21, 2013

SKILL:

HSPU/Hand Stands

10 min working on progressions to Rx HSPU

WOD:

3 min Max Double Unders/Singlesx25%

2 RFT

20 OHS (45/35)

20 Thrusters (45/35)

20 Leg Lifts

2 min Max Wall Balls (20/14)

[Score is max DU/WB & Total WOD Time no rest]

WOD| February 20, 2013

SKILL:

Power Snatch

2x2x2x2x2x2x2x2

(increase weight every two sets/work on form)

Deadlift

(warm-up to WOD weight)

WOD:

1 RFT

Row 500m

30 Deadlift (225/155)

150 Sit-ups

~ rest exactly 3 minutes/write down time ~

3 RFT

20 Box Jump (24/20)

10 CTB Pullups

5 Power Snatch (95/65)

WOD| February 19, 2013

SKILL:

Front Squat

15 minutes to find 1RM

WOD:

8 min EMOM

4 FS @ 60% of 1RM (from ground)

~ rest 4 minutes then ~

12 min AMRAP

7 Wall Balls

7 KBS (53/35)

25 DU or Tuck Jump

 

WOD| February 18, 2013

SKILL:

Clean & Jerk

Warm-up for WOD

WOD:

"Grace"

5 min cap

30 Clean & Jerk for time (135/95)

~ rest 5 min ~

1/2 "Cindy"

10 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats 

WOD| February 15, 2013

Mobility:

Shoulders/Back

 

Strength:

25 min to establish 1RM Strict Press, Push Press and Jerk Press

(from ground or rack)

Conditioning WOD:

"Tabatas"

Double Unders

Ring Rows

WOD| February 14, 2012

SKILL:

Double Unders

5 minutes on progressions then

3 minutes to get max unbroken

WOD:

3 RFT

Row 300m

40 Situps

30 Air Squats

20 Ring Dips

10 Burpees

Rest exactly 2 min between rounds

WOD| February 13, 2013

SKILL:

Pull-Up/Muscle-Up Progressions

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull-Ups

Post-WOD:

200 Abs (Weighted Situps, GHD, Leg Lifts or Supermans on Abmat)

10 min of Shoulder/Hip Mobility

WOD| February 12, 2013

SKILL:

Hang Cleans (Squat or Power)

10 min to get 1RM

WOD:

Row 500m

~ then ~

3 RFT

10 Lunge Steps (53/35)

15 KBS (53/35)

20 Straight Leg Situps

30 Double Unders

WOD| February 11, 2012

Skill:

Bench Press

15 min to establish 3RM

WOD:

4 min AMRAP

~ 2 min rest then ~

4 min AMRAP

~ 2 min rest then ~

2 RFT

5 push-ups

10 front squat (95/65)

15 wall balls (20/14)

20 KB oblique crunch (53/35)