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WOD Archives: January 2013

Thursday 1/31/2013

Fitness / Performance 7 rounds, not for time: Shoulder to OH, 3.2.2.2.1.1.1 Farmers carry, 10/20/30/40/50/60/70 meters FLR on rings, 45/60/75/90/90/120/135 seconds *Rest as needed between sets. MORE »

Wednesday 1/30/2013

Fitness / Performance A.1 2 position clean x 3 sets (mid thigh & above the knee) A.2 TGU 3 x 1/side + 20 minutes on the clock 5 Min AmRap of 25 or 15 unbroken double unders then AmRap: 10 pull ups 15 kb swings, 55/35# 200 meter run MORE »

Tuesday 1/29/2013

Fitness A. DL, 5 x 5 R60 B1. CG Bench 4 x 6–8 R30 B2. Ring rows 4 x 8–10 R30 B3. 1 min AD sprint x 4 R90 Performance A. Snatch grip RDL 5 x 4-5, 32X0, 90s B.1 CG Bench press, 4 x 3-4, R30s B.2 Dips 4 x 90s AmRap R30s B.3 AD or row sprint – 30 sec, R2 MORE »

Monday 1/28/2013

Fitness / Performance Strength A1. 1 1/4 back squats, 2.2.2.2, R60 A.2 Strict pull up (CTB if possible) 4 x 60s AmRap, R60 + Fitness Conditioning 10 Min AmRap wall ball, 3-6-9-12… kb swing, 3-6-9-12… Performance Conditioning 10 Min AmRap 5 OHS (95/65) 15 double unders MORE »

Partner Sunday 1/27/2013

In Teams of two, with one Partner working at a time. 5 Minutes to find a 3 RM Front Squat -Rest 2 Min- 4 Minutes to find a 3 RM weighted pull-up -Rest 2 Min- 3 Minutes max Rope Climb -Rest 2 Min- 2 Minutes max OHS @ 95/65# -Rest 2 Min- 1 Minute Max Squat Clean @ 135/95# -Rest 2 Min- 3 Minutes Max Wall Ball -Rest 2 Min- 5 Minutes Max Burpees MORE »

Saturday 1/26/2013

Fitness A. Hang Power Snatch practice – 10 min B1. DL, 4 x 8; R45 B2. DB 1/2 kneeling press, 5/arm x 4, R45 B3. FLR, 30 sec, R45 B4. 45 sec AD x 4, R45 Performance A.  Snatch grip DL to knees only, 2 x 3, R90 B.  3 attempts for a tough set of 2-3 hang power snatch. C.1  Push Press – 3 x AmRap (155/100#) R10s C.2  45 sec. AD sprint, R10s C.3  FLR – 60... MORE »

Thursday 1/24/2013

Fitness / Performance A1. TnG power clean skill work, spend 15 minutes A2. Pull-up work, 10.8.6.4 throughout skill work above + For Time 20 power cleans (115/75#) 500m Row 30 squat thrust box jumps (20/14″) 500m Row 20 power cleans (115/75#) MORE »

Wednesday 1/23/2013

Fitness / Performance A. Thruster, 5 x 5, R60-90 (performance athletes, take up to a max Thruster) + 15 Min AmRap 5 Deadlifts (205/155) 6 DB/KB press 7 Ring Rows 8 HS Shoulder taps (Scale – FLR Shoulder taps, 4/arm) MORE »