2013-02-18 Workout

Group Class WOD

Warm-Up / Skills
5 x Three Reactive Broad Jumps; rest 1 min
Strength
Exercise: Back Squat/lbs
Reps: 70%x3x10reps
Comment: rest 2 min btw sets
High Bar
Metcon
2 sets
3 min AMRAP
Burpees
2 min AMRAP
Double Unders
1 min AMRAP
Thrusters 135/95
rest 3 min
Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: no rest between exercises; Burpees right into Double Unders, right into thrusters then rest

2013-02-17 – Workout

 

for time:
10 Dips
for time:
20 Pull ups
30 Ab Mat Sit ups
40 Kb swing 1.5/1 pood
500m row
40 Kb swing 1.5/1 pood
30 Ab Mat Sit ups
20 Pull ups
10 Dips

2013-02-15 – Workout

6 sets
Bench Press 10 reps BW+
Ball Slams 30 reps
Stone Carry 100 ft @BW
rest 4 min
*Bench should be unbroken. If too easy at BW, add weight each round
then
3 sets
Side Plank Fly 60 sec/side; rest 60 sec

2013-02-14 – Workout

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

2013-02-13 – Workout

Clean
Work to a heavy 1RM
then 90%x1x5 sets

then
3x 3 min AMRAP
3 Front Squat 60% of Clean (no rack)
6 T2B
9 Box Jumps with step down 24/20
rest 1 min

then
3 sets NFT
FLR x max
Weighted Hip Extension x 12 reps

2013-02-12 – Workout

 

for time:
50 Double Under
3 HSPU
40 Du
6 HSPU
30 DU
9 HSPU
20 DU
12 HSPU
10 DU
15 HSPU

then
then
3 sets
Kb Russian Twist 15/side

then
Tabata Hollow Rock

2013-02-11 – Workout

 

Snatch
Work to a heavy 1RM
then 90%x1x5 sets

then
3 sets NFT
Pendlay Row 12 reps; rest 30 sec
Russian Kb Swings Heavy; 60 sec; rest 30 sec
then
AD Sprint 20 sec AHAP; rest 1:40

2013-02-10 – Workout

15 min AMRAP
10 Hang Power Cleans 135/95
10 Barbell (on back) Walking Lunge Steps 135/95
10 Push Ups 

2013-02-09 – Workout

4 Partners (2 men/2 women)
3 Rounds
Yoke Carry 50' 415/275*
6 CTB Pull Ups
Run 400m
10 Db Snatch 45/30 Alternating Arms
*One Yoke per team; Yoke weighs 185 pounds; Carries will be outside

2013-02-08 – Workout

 

12 min AMRAP
20 Wall Ball
40 Double Under
3 Deadlift 275

then
4 sets
Row 60 sec
rest 60 sec