Friday 1-31-15

1.

8 rounds for time 

200 meter run

5 deadlifts (155/275)

25 double unders

Thursday 1/29/15

1.

:SWOD:

deadlift 3x5

(40,50,60%)

2.

As far as possible in 25min:

1 Clean & Jerk(95/135)

1 Round Cindy

2 Clean & Jerk

1 Round Cindy

.

.

.

10 Cleand & Jerk

1 Round Cindy

if you complete, record your time

Wednesday 1-28-15

1.

back squat 3x5

(40,50,60%)

(15 minute cap)

 -5 minute rest-

2.

8 min emom

3 squat snaches(approx 75% of 1rm) weight should be lite enough so that you have no misses

-3 min rest-

3.

6 minutes to establish a 1rm squat snatch 

Tuesday 1/27/15

1.

shldr press 3x5

(40.50,60%)

2.

21-15-9

Wallball 2 for ones

Deadlift (225)

Monday 1-26-15

1.

5 min amrap

you choose

single unders

double unders

triple unders

2.

“Death by pull ups”

min.1-complete 1 pullup

min. 2- 2 pull ups

-

-

-keep going until you can no longer complete the required number of pullups within the minute

Friday 1-23-15

1.

Row 30 calories

30 burpees, over the bar

30 hang power cleans (135/95)

2.

in teams of 2

100 meter relays

(each person runs 8, 100 meter sprints)

Thursday 1/22/15

1.

back squat 5-3-1

(75,85,95%)

2.

For time

50 wall-ball shots,

30 cleans (155/115) 

15 muscle-ups

Wednesday 1-21-15

1.

shldr press 5-3-1

(75,85,95%)

2.

4 rounds

20 Ring Dips

20 Hang Power snatch (45/75)

Tuesday 1/20/15

1.

deadlift 5-3-1

(75,85,95%) 

2.

3 rounds 

400m run

30 walking lunge steps

30 box jumps

Monday 1-19-15

1.

"The New Year Tester"

7 min amrap 

5 Front squats 

7 bar facing burpees 

(men 155-95-65/ women 115-65-35) 

2. 

3 min max KB swings 

3. 

10 min emom 15 sit ups

Friday 1-16-15

1.

7 rope climbs for time(4 minute cap)

2.

15 min amrap with a partner.

Relay style, one partner workng at a time

20 ft weighted walking lunge(15/25 plate)

20 ft backwards lunges with plate

10 wall ball shots

Thursday 1/15/15

1.

shldr press 3x3

(70,80,90%)

2.

50-40-30-20-10

Push ups

KB swings

Hiding from the WOD like....

Wednesday 1/14/15

1.

back squat 3x3

(70,80,90%)

2.

12-9-6 

deadlifts(315/185)

Bar muscle-ups

Tuesday 1/13/15

1

Power clean

3x3

(70,80,90%)

2.

AMRAP in 15min

5 hang power clean (155/95)

10 push press (155/95)

15 pistols

Monday 1-12-15

1.

10 min.amrap

handstand walk (set up 2 cones 10 yards apart and do the amrap shuttle style between the cones)

:WOD:

10 min amrap

Row for meters

-rest 3 minutes-

4 min amrap

overhead squat(95/135)

Friday 1-9-15

1.

deadlift 3x5

(65,75,85%)

2.

“Rahoi”

12 min amrap

12 box jumps

6 thrusters(15-95)

6 bf burpees

Thursday 1/8/15

1.

Back Squat 

3x5

(65,75,85%)

2.

5 rounds for time of:

20 KB Swings(15-53)

Bear Crawl 50 ft. 

20 Pull-ups

Bear Crawl backwards 50ft

Wednesday 1-7-15

1.

Shldr Press 3x5

(65,75,85%)

2.

8 rounds

10 burpees

15 jumping alt lunges”nasties”

20 double unders

25yd shuttle run(5 yard turn around)

Wash your hands!!

Tuesday 1/6/15

1.

10 rope climbs for time

(7 minute cap)

2.

21-15-9

Power Cleans

Thrusters

(75-115)

Monday 1-5-14

1.

“Baseline”

500 m row

40 squats

30 situps

20 push ups

10 pull up

2.

AMRAP in 12min

3 Wall Walks

7 Deadlifts(75-185)

10 Toes to Bar

Friday 1/2/15

1.

21-15-9

Deadlifts(135/225)

Burpees

2.

Heaving Snatch Balance

7x1