Complete for time:
30 Clean and Jerk - 135#/95#
Row 1000 m


New twist today!!  Complete all work in any fashion you choose.  Post time to complete and how you split up the work.

An example would be to do it exactly as written or to do something like:
15 CJ
Row 500m
15 CJ
Row 500m 

Tuesday June 28th, 2011

Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood

Coach’s notes: Post reps for each exercise and total reps to comments.

Compare to June 8, 2011.  This is why we want you to keep a notebook and/or post your scores to comments, so we can compare results. If you haven't been doing so, today is the perfect day to start!!

Monday June 27th, 2011

A. Take 12 minutes to work up to a tough triple in the back squat.

B. Partner WOD : AMRAP in 15 minutes
      Run 200m
      12 pull-ups
      12 Press
      12 situps

Partners do runs and situps together and alternate rounds on the pull-ups and Press.

Friday, June 24th, 2011

3 rounds for time:
50 OH Med Ball Walking Lunges  - 20#/14#
15 Ring Dips
1 Rope Climb

Thursday, June 23, 2011

A. AMRAP in 4 minutes:
Double Unders
Rest 2 minutes
B. AMRAP in 3 minutes:
Power Clean
Rest 2 minutes
C. AMRAP in 2 minutes:
Pull-ups
Rest 2 minutes
D. AMRAP in 60 seconds:
Switch Lunges

Wednesday, June 22, 2011

Complete for time:
800 m Row
30 Thrusters
800 m Run

Tuesday, June 21st, 2011

A. Split Jerk (from rack) - 2 reps x 6 sets, rest as needed between sets
B. OHS (from floor) / SDLHP 1-7-1 Ladder for time - 95#/65#

Monday, June 20th, 2011

5 rounds for time:
40 squats
30 situps
15 deadlifts

Saturday, June 18th, 2011

A. Power Clean- Build to a heavy single in 10 min.

B. Hill Sprints 25 secs x 6 Rest 3:35 between sets

Friday June 17th, 2011

As many rounds in 20 minutes:
10 Toes to Bar
10 Box Jumps - 24″/20″
10 Medicine Ball Cleans - 20#/14#

Thursday June 16, 2011

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/95#
Rest 3:00

 

Wednesday June 15th, 2011

A. Split Jerk  1,1,1,1,1, rest 4 minutes between. Set a PR today!!!

B. GHD Sit-ups    12 reps fast.   x 3 sets.   rest 1 minute between.

C. Reverse Med ball toss     3 sets x 6 reps.  rest 2 minutes between sets.  (start ball b/t legs, throw backwards forcefully over head as powerfully as possible; jog to retrieve, repeat 6x/set)

Tuesday, June 14th, 2011

A.  1 Round for time:
Run 800 m
75 KB Swings - 1.5/1.0 pood
Run 800 m
B.  AMRAP Double Unders in 4 minutes

Monday June 13, 2011

21, 15, 9 rep rounds for time:
Ring Dips
Back Squat (bodyweight)

Sunday June 12, 2011

1 Rope Climb
15 SDLHP - 95#/65#
25 Knees to Elbows
35 Sit-ups
2 Rope Climbs
35 Sit-ups
25 Knees to Elbows
15 SDLHP
1 Rope Climb

Friday June 10, 2011

5 sets

A1. Hang Power Snatch - 3 heavy; rest 10 sec

A2. Toes to Bar  -  10 reps unbroken; rest 10 sec

B. Front Leaning Rest on Rings - rings @ 2", feet @ 6" off ground - accumulate 120 sec

Thursday, June 9th, 2011

5 rounds for time(s):
Run 400 m
20 Pull-ups
20 Push Jerks (from floor) - 95#/65#

Rest 2:00 between rounds.

A coach will scale this workout properly for each person.

Wednesday, June 8th, 2011

Tabata Intervals for Reps:
1.  Knees to Elbows
2.  Medicine Ball Cleans - 20#/14#
3.  Push-ups
4.  KB Swings - 1.5/1.0 pood

Tuesday, June 7th, 2011

Regionals Individual WOD #3

21-15-9 reps for time of:
Deadlift (315#/205#)
Box Jump (30″/24″)

Weights and box jump heights will be scaled accordingly but we are going heavy and jumping high!!

Monday, June 6th, 2011

1 Round for time:

Run 400m
30 Pull-ups
30 Burpees
30 Back Squats (Body Weight)
Run 400m

Saturday, June 4th, 2011

AMRAP 12 min

5 Tire Flips
25 Unanchored Situps

Friday, June 3rd, 2011

A1.  Ring Push ups - 8-12 reps @ 31×1 x 5 sets, rest 90 seconds
A2.  Pull ups - 12-15 reps x 5 sets, rest 90 seconds
B.  DB External Rotation - 8-12 reps/arm @ 3010 x 3 sets, rest 60 seconds between arms

Wednesday, June 1st, 2011

5 rounds for time:
Row 250 m
15 KB Swings-- Heavy!!
Rest 60 seconds

Record time for all sets and total working time.