5 RFT
200m Run
14 Pullups
200M Run
7 Power Snatch 95/135
or 13.4
Sunday, March 31, 2013
Wednesday, March 27, 2013
WOD - Thursday, March 28, 2013
13.4
AMRAP in 7 Min.
or
Do 13.4 for practice
* you might want to spend time on toes to bar after
AMRAP in 7 Min.
3 Clean and jerk (95 lbs.)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
If you complete the round of 18, go on to 21. If you complete21, go on to 24, etc.
Standards Sheet
Watch the 13.4 Video here
Standards Sheet
Watch the 13.4 Video here
or
Do 13.4 for practice
* you might want to spend time on toes to bar after
Monday, March 25, 2013
WOD - Tuesday, March 26, 2013
18-15-12-9-6-3
Burpee Box Jumps
KB Swings
Walking Lunges (each leg)
SDLHP 65/95
Wall Balls
CAP=30 minutes
Burpee Box Jumps
KB Swings
Walking Lunges (each leg)
SDLHP 65/95
Wall Balls
CAP=30 minutes
Sunday, March 24, 2013
WOD - Monday, March 25, 2013
AMRAP in 20 min.
5 Power cleans 95/135
10 Renegade rows 20/30 video
20 Hollow rocks video
30 Double unders
or
13.3
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees - get low people). Pull ups are our approved substitution for muscle-ups. Chin must be at or above the bar and arms must be locked out at the bottom of the pull
5 Power cleans 95/135
10 Renegade rows 20/30 video
20 Hollow rocks video
30 Double unders
or
13.3
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees - get low people). Pull ups are our approved substitution for muscle-ups. Chin must be at or above the bar and arms must be locked out at the bottom of the pull
Thursday, March 21, 2013
WOD - Friday, March 22, 2013
13.3
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees - get low people). Pull ups are our approved substitution for muscle-ups. Chin must be at or above the bar and arms must be locked out at the bottom of the pull up.
or
As many rounds as possible in 18 minutes of:
200 meters
9 Deadlift (heavy)
9 Pullups
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees - get low people). Pull ups are our approved substitution for muscle-ups. Chin must be at or above the bar and arms must be locked out at the bottom of the pull up.
or
As many rounds as possible in 18 minutes of:
200 meters
9 Deadlift (heavy)
9 Pullups
Wednesday, March 20, 2013
WOD - Thursday, March 21, 2013
13.3
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees). Pull ups are our approved substitution for double unders. Chin must be at or above the bar and arms must be locked out at the bottom of the pull up.
or
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
75 lbs. is Rx'd. Go lighter if needed.
150 Wallball (15 lbs.)
90 Double unders
30 Pullups
If the ball does not touch the beam it is a no rep. Pay attention to the wall ball standards at the link (Hip crease below the knees). Pull ups are our approved substitution for double unders. Chin must be at or above the bar and arms must be locked out at the bottom of the pull up.
or
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
75 lbs. is Rx'd. Go lighter if needed.
Monday, March 18, 2013
WOD - Tuesday, March 19, 2013
Find max:
Clean
Clean & Jerk
* Take as many attempts as needed
Then:
As many consecutive cleans as possible at 75% of max
As many consecutive clean & Jerk at 50% of max
Clean
Clean & Jerk
* Take as many attempts as needed
Then:
As many consecutive cleans as possible at 75% of max
As many consecutive clean & Jerk at 50% of max
Sunday, March 17, 2013
WOD - Monday, March 18, 2013
Buy In:
Bear Crawl - wall to wall
and then........
5 RFT
10 Burpees
10 DB Power Snatch 20/30 (below knees)
400M Run
10 Pullups
10 Thrusters 65/95
Bear Crawl - wall to wall
and then........
5 RFT
10 Burpees
10 DB Power Snatch 20/30 (below knees)
400M Run
10 Pullups
10 Thrusters 65/95
Thursday, March 14, 2013
WOD - Friday, March 15, 2013
5 Rounds or 20 minutes, which ever comes first
Baseline to baseline - 45 lb. plate overhead walking lunges
Down and back - 5 standing broad jumps then 3 burpess, repeat broad jump and burpee sequence until down and back completed.
*no creeping forward on the broad jumps
or
13.2
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
Watch video for standards
Baseline to baseline - 45 lb. plate overhead walking lunges
Down and back - 5 standing broad jumps then 3 burpess, repeat broad jump and burpee sequence until down and back completed.
*no creeping forward on the broad jumps
or
13.2
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
Watch video for standards
Wednesday, March 13, 2013
WOD - Thursday, March 14, 2013
10 dips, wallball, decline pushups
20 Double unders
9 dips, wallball, decline pushups
20 Double unders
8 dips, wallball, decline pushups
20 Double unders
7 dips, wallball, decline pushups
20 Double unders
6 dips, wallball, decline pushups
20 Double unders
5 dips, wallball, decline pushups
20 Double unders
4 dips, wallball, decline pushups
20 Double unders
3 dips, wallball, decline pushups
20 Double unders
2 dips, wallball, decline pushups
20 Double unders
1 dips, wallball, decline pushups
20 Double unders
or
13.2
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
Watch video for standards
Monday, March 11, 2013
WOD - Tuesday, March 12, 2013
Run 800m
25 Toes to bar
75 Pushups
25 Toes to bar
Run 800m
Treadmill.
Try to do your T2B's from the hanging position.
Sunday, March 10, 2013
Thursday, March 7, 2013
Wednesday, March 6, 2013
WOD - Thursday, March 7, 2013
13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
13.1 Standards Link
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
13.1 Standards Link
Monday, March 4, 2013
WOD - Tuesday, March 5, 2013
3 Rounds for Time of:
21 Lunges
21 Toes 2 Bar
15 Wall Balls
15 Dips
9 Front Squat - 95 lbs.
9 Pullups
Sunday, March 3, 2013
WOD - Monday, March 4, 2013
AMRAP in 12 min.
5 Burpee over box
10 Overhead squat (45 lb. bar)
20 Double unders
Burpee instructions:
Burpee, then jump to top of box, over the box to the other side for one rep. Reverse sequence of burpee to box jump back to original side of box for 2nd rep.
Take this opportunity to work on full depth of your squat in preparation for the games.
5 Burpee over box
10 Overhead squat (45 lb. bar)
20 Double unders
Burpee instructions:
Burpee, then jump to top of box, over the box to the other side for one rep. Reverse sequence of burpee to box jump back to original side of box for 2nd rep.
Take this opportunity to work on full depth of your squat in preparation for the games.
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