3-31-14

PARTNER WOD -reps divided
20 min AMRAP
10 Tire Flips (back and forth between partners)
20 Burpees over partner
20 Med ball sit up throws 
100m Banded buddy sprints (50m each)

3-29-14

PARTNER WOD -reps divided
20 min AMRAP
10 Tire Flips (back and forth between partners)
20 Burpees over partner
20 Med ball sit up throws 
100m Banded buddy sprints (50m each)

3-28-14

Tempo Back Squats
4x5 - 3 Sec down, 5 sec pause at bottom, 1 sec up

Tempo Front Squats
4x5- 3 Sec down, 5 sec pause at bottom, 1 sec up

Metcon:
For time
1.5 /1 pd
21 Cal row
21 single arm russian KBS (each arm 21/21)
15 Cal row
15 Single arm russian KBS (each arm 15/15)
9 Cal row
9 Single arm russian KBS (each arm 9/9)

Post squats weights and times for metcon to board.

"After climbing a great hill, one only finds that there are many more hills to climb." - Nelson Mandela

3-27-14

Skill/Strength:
5 rounds:
5 KB DL
5 wall facing HSPU
5 mobility ring rows
5 leg circles

Metcon:
3 RFT:
400m Run
Max unbroken pull-ups

Post your times and amount of pull-ups for each round. 

Leg Circles:
https://www.youtube.com/watch?v=pPtfZWx0c4I

3-25-14

Strength/technique:
Snatch 1st pull to above knee
8 x 4 
1st pull-butt down, focus on form, lift with legs, back angle doesn't change!!!

Metcon:
15 Min EMOM (65/45)
2 Snatch grip dead lifts (1st pull)-full hip extension then lower to above knee
2 Above knee Muscle Snatch 
2 Rear Rack Strict Press

3-24-14

Skill/Strength:
10 Rounds of:
5 Candlesticks
5 V-ups
5 Superman Rocks
then-
Max ring dips in 60 sec-rest 45 sec
max ring dips in 45 sec-rest 30 sec
max ring dips in 30 sec-rest 15 sec
max ring dips in 15 sec

WOD:
"Jumping 1/2 Cindy"
AMRAP-10 min
5 Jumping Pullups
10 Pushups
15 Squats

"Remember no one can make you feel inferior without your consent" - Eleanor Roosevelt

Resources:
Candlesticks

https://www.youtube.com/watch?v=0kjNlyc4wRw

3-22-14

Row
5x20 cal with :30 second rest between sets

Metcon:
7 rounds-1:30 each round
12 wall balls (20/10)
12 chest to bar pull-ups 
*rest once work is completed for each round until the 1:30 mark is reached

Post row times and rounds successfully completed to board.

3-21-14

Metcon
For time:
Run 800m
-then-
5 Rounds of:
30 Diamond Push-ups
20 OH squats (95/60)
10 Front rack lunges (each leg)
-then-
400m Run

""When I let go what I am, I become what I might be." - Lao Tzu

3-20-14

Core/Strength:
2 Rounds for quality:
20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU

Metcon:
50-40-30-20-10
Deadlifts (115/75)
DUs

Post weight and times to board.

"The score is not an end but rather a means. Too many people miss that part."

3-19-14

5 Sets of the Complex:
3 Strict Press + 5 Front Squat + 7 Push Press
Increase weight each set, or stay with the same weight throughout. This complex should be done without putting the bar down. 

Metcon:
In front of running clock:
When the timer goes 3-2-1, attempt:
100 Pull Ups

At the 5 min mark, attempt:
80 Wall Balls (30/20)

At the 10min mark, attempt:
60 Burpee Box Jumpovers

At the 15 min mark, attempt:
40 Clean and Jerks (155#/105#)

At the 20 min mark, attempt:
1200/1000 Meter Row

If you don’t finish the desired work in 5 min…cut your losses and move on to the next thing. If you finish before 5 Min, you can rest. No rest between efforts.

Write down the amount of reps you finished for each round.

3-17-14

Work up to 1RM:
Split Jerk from back rack-use rack to get bar on shoulders

Metcon:
10 min AMRAP-bar starts on the floor-no rack
5 Back Squats (135/80)
5 lateral burpees over barbell
10 Back Squats
10 lateral burpees over barbell
15 Back Squats
15 lateral burpees over barbell
20 Back Squats 
20 lateral burpees over barbell
25 Squats 
25 lateral burpees over barbell

Total score is amount of reps done within 10 minutes. If round of 25 is finished within time limit, start over with round of 5.

3-14-14

Spend 15 minutes on:
Goat

Partner workout-split the reps evenly-one partner works while the other rests
1000m Row
50 GHD Situps
40 Lunge into HS against wall
30 Pushups
20 T2B
10 Rope Climbs
20 Pull-ups
30 KB snatch
40 Box Jumpovers
50 GHD Hip Extensions
1000m Row

Split reps in half if you are doing the WOD by yourself. Pace yourself.

3-13-14

Work on technique/skill in groups for 5 minutes each:
Wall Balls
Pull-ups
DUs

Metcon:
Only one bar-no weight changes- (115/75)
10 Strict Press
15 OH Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
*try to go as far into it without dropping the bar

Post weights and times to board.

3-12-14

Skill/Strength
For Quality:
5 Consecutive Rebounding (Explosive) Box Jumps at any height
*increase each set with a 45# plate until you can't get 5 in a row without having to pause on the ground

Metcon:

For Time:
5 sets x 300m Row intervals-0:30 rest between sets
-with no break-
5 RFT:
10 Burpees
10 Squats
10 Ab mat Sit-ups
-with no break-
30 Hip extensions

Post time to board.

3-11-14

Spend 15 minutes after warm-up:
Squat Clinic

Outdoor Metcon:
400m Run
30 Thrusters (95/65)
30 Pull-ups
400m Run
20 Thrusters (95/65)
20 Pull-ups
400m Run
10 Thrusters (95/65)
10 Pull-ups

Post time and weights to board.

3-7-14

Front Squats
3-3-3-3-3

Push Press
3-3-3-3-3

Metcon:
4 Rounds-each round is a 3 Min AMRAP of:
3 Burpee bar touches
5 Toe to Bar
7 Wall Balls (30#/20#)
Rest 1 min between sets

3-6-14

For time:
Buy In:
30 KB Swings (53/35)
30 Cal Row

2 rounds
30 Deadlifts (205/105)
30 Burpees
30 OHS (115/75)

Buy out:
30 Cal Row
30 KB Swings (53/35)

Core:
5 Rounds:
15 GHD Situps with 1 min rest between sets

Post times to board. 

"I didn't fail the test. I just found 100 ways to do it wrong."- Benjamin Franklin

3-5-14

Muscle Ups-15 minutes:
Work your progressions. Attempt to get your first one. If you already have a MU, then attempt set a new consecutive MU PR. 

Metcon
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Clean & Jerk (135#/95#)

Post times and weight to board.

3-4-14

Box Back Squat *(position box or stack of plates right under parallel)
2-2-2-2-2-2 

Metcon:
AMRAP-8 Min:
7 Thrusters 95/65
7 Burpees

Rest 2 Min

AMRAP-8 min
10 Push Press 95/65
10 Box Jump 24/20

Post weights and times to board.

3-3-14

Rowing/Core
10 rounds of: 250m Row, :30 second rest between sets
Keep clock running the entire 10 rounds. This is intended to be an all out sprint each round.

Clean
Work up to a heavy set of:
Hang Squat Clean + Jerk

Post your total row time and heaviest complete lift.