Monthly Archives: January 2012

Wednesday, February 1, 2012

Skill: 5:00 DU work with 2:00 max DU MetCon: “Badger Den” 8 min AMRAP 6 G2OH (135#/95#) 12 box jumps (30″/24″) 2min break 8 min AMRAP 6 dead lift (135/95) 12 sit ups AP: weighted Good Mornings

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Tuesday, January 31, 2012

Speed/stamina: 100m, 200m, 400m run w/ 1min rest between each run for time MetCon: “Fran” 21-15-9 Thrusters (95#/65#) Pull ups AP: Tabata Planks

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Monday, January 30, 2012

Strength: strict press 5-5-5-5-5 MetCon: “End Line” 500m row 45 prison squats 400m run 35 sit ups 30 burpees 25 CF push ups 20 SDHP (70#/53#) 15 slam balls (15#/10#) 10 goblet squats (70#/53#) Ap: 20 Sledge Swings each arm

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Sunday, January 29, 2012

Open Gym: Noon-2 Advanced Oly: Noon-2

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Saturday, January 28, 2012

4 Person Teams “Hold On Tight” Row a total of 2000m Accumulate 100 Burpees & 100 KB Swings One team member must hold on to the pull up bar while other members work. Work cannot start until person is on … Continue reading

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Friday, January 27, 2012

Skill: Max Unbroken Pull-ups MetCon: “One-Arm Ninjas” 3 rft: 10 Burpees 10 Single Arm (Russian) KB Swings – EACH ARM (53/35) 400m Run Cash Out: 30 Thrusters (45) AP: 3×10 GHD Back Extensions or work on challenge goals Advanced WOD: … Continue reading

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Thursday, January 26, 2012

Skill: Muscle Up Progressions MetCon: “Milk was a Bad Choice” For Time: 5 Muscle Ups (scale = 3 c2b pull ups/3 ring dips) 10 squat clean (135/95) 15 kb swings (70/53) 50m Bear Crawl 4 Muscle Ups 10 Squat clean … Continue reading

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Wednesday, January 25, 2012

Speed/stamina: 1,000m row for time MetCon: “J2D” 5 rft: 4 OHS (135#/95#) 8 t2b 12 box jumps (30″/24″) After party: challenge goals and/or 15 tire flips

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Tuesday, January 24, 2012

Skill: 3 x 10 HSPU Member WOD Tuesday: “EWod” – Earl Hersh 56 deadlifts (185#/135#) 56 pull ups 56 burpees Break reps up however you wish until 56 reps of each movement are achieved. After party: challenge goals and/or 3 … Continue reading

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Monday, January 23, 2012

Strength: OHS 3RM for 15:00 MetCon: “Power Balls” Buy In/cash out: 100 Double Unders 15-12-9-6-3 Hang Power Snatch (95/65) Walls Balls (20/14) AP: challenge goals and/or tabata squats bottom hold

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