Month: January 2012

Max Strength

 WOD 1/9/12 Back Squat 5-5-5-5-5 All sets at 70-80% of max   3 Rounds: 30 seconds work, 30 seconds rest per movement Pull-Ups Burpees Push-Ups Wall Ball (20/14) Box Jumps (24/20)   Score is total number of reps completed for each round.  

Choke Hold

 WOD 1/6/12 Thruster 3-3-3   For Time: 10 Thrusters (135/95) (if heavy barbell thrusters give you problems, USE DUMBBELLS!) 15 Pull Ups 400 M Run 20 Thrusters 15 Pull Ups 400 M Run 30 Thrusters 15 Pull Ups 400 M Run   There will be no 10am class on Saturday but we will have our …

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The Rule

WOD 1/5/12 Weighted Pull-Ups 5-5-3-3-1-1-1 (you can kip or you can work on your dead hangs, just make them DIFFICULT)   In 90 seconds, 25 unbroken Kettlebell Swings then max burpees    Rest 3-4 minutes, Repeat Go as heavy as possible on the swings, as long as you go unbroken. If you have to break up …

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My Nine Rides Shotgun

 WOD 1/4/12 Overhead Squat 3-3-3-3-3    All sets at 75-85% of your max Complete 1-3 tall box jumps between each set. Work up to a max Box Jump.   For Time: 500m Row 20 Burpees 20 Hang Squat Cleans (95/65) 20 Lunges (95/65) 20 Push-Ups 200m Run

Go All Out

 WOD 1/3/12 Deadlift 5-5-5-5-5 All sets at 70-80% of your max   For Time: 400m Run 50 Squats 40 Kettlebell Swings (55/35) 30 Russian Twists 20 Push-Ups 10 Turkish Get-Ups (55/35) 20 Push-Ups 30 Russian Twists 40 KB Swings 50 Squats 400m Run

Resolute

 WOD 1/1/12 Clean & Jerk – Work up to a heavy single   Every 30 seconds for 7 minutes complete 1 Clean & Jerk (heavy)   1 Mile Time Trial   Cash Out: 10! Air Squats & V-Ups