Saturday 150131

"Daniel"
For Time:
50 Pull-ups
Run 400 Meters
21 Thrusters (men 95lbs/women 65lbs)
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups

Friday 150130

Strength:
Push Press
5x @ 65%, 5x @ 70%, 5x @ 75%, 5x @ 80%, 5x @ 85%
Rest approximately 2 minutes between sets.
WOD:
Three rounds of:
2 minute max distance row
Rest 1 minute
2 minute max rep double-unders
Rest 1 minute

Thursday 150129

A Different Kind Of Bad
3 Rounds for max reps in one minute of:
Medicine Ball Cleans (reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
Rest 1 minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the Schwinn AirDyne each calorie is one point.

Wednesday 150128

Strength:
15 minutes to establish your 1 RM Dead-lift
WOD:
'Tabata Diane"
Alternating between the two exercises complete as many reps as possible per 20 second interval for 16 intervals
Dead-lift @ 50% of 1 RM
Handstand Push-ups

Tuesday 150127

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
In 15 minutes complete as many rounds as possible of:
Run 200 Meters
15 Box Jump (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Monday 150126

Strength:
Back Squat
1 x 5reps @ 75%, 1 x 5 reps @ 80%, 1 x 5 reps @85%, rest 90 seconds
WOD:
In 12 minutes complete as many rounds as possible of:
10 Hang Power Cleans (men 135lbs/women 95lbs)
30 Double unders

Sunday 150125

Olympic Lifting. Gymnastics Skills. Mobility. Missed WOD Make up.

Saturday 150124

Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

Friday 150123

Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (men 145lbs/women 100lbs), masters 55 yrs+ (men 130lbs/women 75lbs)
10 Toes to bar
15 Wall balls (men 20lbs/women 14lbs), masters 55 yrs+(men 20lbs/women 10lbs)

Thursday 150122

WOD 1:
For Time:
12-9-6-3 reps
Thrusters @ 70% of 1RM (12/23)
Ring Pulls (feet even with pull-up rig legs)
WOD 2:
Run 800 meters for time.

Wednesday 150121

4 Rounds:
Row 500 meters
Rest 3 minutes
Each 500 meter row should be an all out max effort.
WOD:
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Tuesday 150120

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Tabata Mash-up
Medicine Ball Cleans
Chest To Bar Pull-ups
16 total intervals.

Monday 150119

Monday:
Strength:
Every Minute On The Minute For 5 minutes:
Strict Push-ups @ 60% of your 1 minute max test.
WOD:
Four rounds for time:
Row 250 meters
15 Burpee Box Jumps (men 24"/women 20")
10 Ring Dips