Thursday 120518
Wednesday 120517
Warm-up: 3 rounds
- 10Pistals
- 10 HSPU
WOD
- 21 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 18 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 15 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 12 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 9 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 6 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
- 3 DB Ground to overhead, 45/30lbs
- 2 Hill sprints
After bash: Foam rolling
Tuesday 120515
Warm-up:
- Run 400 meters
3 Rounds of:
- 12 Hip extensions
- 12 Wall squats (theropy)
WOD
Deadlifts max effort
- 9.7.5.3.1.1.1.1.1
After bash:
- 3 Rope ascents, 15 ‘
- 21 Calorie row
- 2 Rope ascents, 15′
- 15 Calorie row
- 1 Rope ascent, 15′
- 9 Calorie row
Post loads and time to comments.
Monday 120515
Sunday 120514
Warm-up: Burg.
WOD 10am only
Complete AMRAP in 20 minutes of:
- 95/65 Snatch, 7 reps
- 14 Ring push-up (sub hand release push-ups)
- Run 200 meters
After bash: 10 Hill sprints
O-lift 11am
5 Rounds of:
“Clean Complex” 5 Clean Deadlift, 4 Muscle Clean, 3 Power Clean, 2 Squat Clean, 1 Jerk
(Build to the heaviest set possible, rest as long as needed between sets)
Saturday 120513
Warm-up: WOD movements
WOD 8:30, 9:30am
20 DB hang squat cleans, 45/30lbs
30 Box jumps, 24/20″
40 Pull-ups
50 Kettlebell swings, 24/16kg.
60 Burpees
After bash: Skill and drill your weakness for 5 minutes.
Break out: 10:30am
2 Couplets
25 Wallballs/30 pulls, 3 rounds
No rest
50 DU/ 7 squat snatch, 135/95lbs, 3 rounds
Post comments to comments.
Friday 120511
Warm-up: Bear complex, 3 rounds of five reps each
deadlift/hang powerclean/push jerk/back squat/push press
WOD
5 Rounds of:
- 135/95 pound deadlift, 12 reps
- 50′ overhead walk, 135/95lbs
- 135/95 pound hang power clean, 9 reps
- 50′ overhead walk, 135/95lbs
- 135/95 pound push jerk, 6 reps
After bash: Double unders, 100 reps or 2 minutes of trying.
Post time to comments.
Thursday 120510
Warm-up: 3 rounds
- 30 second POSE rope jump
- 10 muscle snatch
- 3 wall walks
WOD
For time: Run 800 meters
10 rounds of the couplet:
- Knees to elbows, 10 reps
- Hug-a-twinky, 10 reps (reverse hyper)
Run 800 meters
After bash: Hip mobility
Post time to comments.








