January 2013

WOD: For time: 20 WBS 20/14 10′ 20 abmat unanchored sit ups 20 box jumps 24″/20″ 20 push ups 20 double unders 20 thrusters 35#/25# DB 0r 16kg/12kg KB 20 pull ups 20 OHS 95/65 20 KBS 24kg/16kg 20 push press 95/65 20 ring dips 20 SDHP 95/65 20 burpees 20 back squats 135/95 20 GHD […]

WOD: A. back squat: in 2 sets build up to a 20 rep max E4MOM B. 30 minute AMRAP with mandatory 1 minute recoveries every 4 minutes of: 30 double unders 20 lunges (alternating, stationary) 15 KBS 32kg/24kg 10 ring push ups 5 squat clean & jerk 155/105 In the event of a TORNADO WARNING, class will

WOD: A. With a continuously running clock starting on exact time marks complete the following: sprint 200m, then rest At 3 minutes, sprint 200m then rest At 6 minutes, sprint 400m then rest At 10 minutes, sprint 400m then rest At 14 minutes, sprint 800m then rest At 21 minutes, sprint 400m then rest At 25

WOD: A. Weakness Work Training: Alternating EMOM for 16 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes 1 rope climb 6 pistols (3 each leg) 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 10m handstand walk 2-4 HSPU, any kind B. Complete the

WOD: A. Spend 15 minutes practicing shoulder press, push press, and push/split jerk technique (from the floor) B. For total reps: With a 7 minute time limit: 750m row max reps shoulder press 95/65 (pull from floor to start) rest 3 minutes With a 7 minute time limit: 750m row max reps push press 135/95 (pull

WOD: “Barbara” 5 rounds, each for time of: 20 pull ups 30 push ups 40 sit ups 50 squats rest precisely 3 minutes between each round

WOD: A. In 20 minutes build up to a 1RM clean & jerk B. Complete as many rounds and reps as possible in 5 minutes of: squat clean (165/110) jerk (165/110) *masters 55+ 135/75*

WOD: TEAM WOD In teams of 2 complete the following for time: 10 sets (5 each athlete) of 10 DL 95/65 (must alternate per set, bar cannot touch the ground) 20 sets (10 each athlete) of 5 thrusters 95/65 (must alternate per set, bar can never rest on the ground) 3k row for time (performed in

WOD: A. Weighted Pull Ups: E3MOM 3-3-3-3 B. Complete the following in order for time: 50 pull ups 50 KBS 24/16 50 double unders 50 OHS 95/65

WOD: A. Back Squat: In 3 sets, build up to a 15 Rep Max E3MOM B. For time: 15-12-9-6-3-1 power clean 135/95 burpees C. Complete 20 evil wheels