The Tetrad modified

For 5 minutes,
establish your 1-rep box jump vertical maximum using two-footed jump. Record height of box in comments.

Then,

Perform 4 rounds of the Tetrad as follows using 135 lb barbell (or 75% body weight) resting 3 minutes between rounds:
10 x deadlift
10 x hang clean
10 x front squat
10 x push press
rest 3 mins.

*record both your fastest and slowest rounds in comments.

1-29-11

1 min ladder:

1 min on 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec on 1 min on 40 sec off 1 min on 50 sec off 1 min on.

choose one of the following sports and complete ladder above:

row, run, bike, swim.

hold max distance possible during each 1 min interval.

rest then

team wod:

3 rounds:

20 walking lunge with 35 lb db in each arm

20 kb swings 2 pood

20 burpees

20 kb sumo deadlift high pull 2 pood

20 lateral jumps over parallette (over and back counts as one)

complete with 1 partner alternating between movements with only 1 partner working at a time. focus on keeping all 5 movements unbroken. for each broken excercise count a penalty of 10 hand stand push -ups

"Motivate"

5 rounds for time:
800 m run
40 squats
30 sit-ups
20 push-ups (hands release)
10 pull-ups

*wear a 20 lb vest if available

row your boat allegro

8 rounds for time:
250 m row
rest 1 min 30 sec between efforts
these are all out max efforts
post lowest time to comments

"backside"

5 rounds for time:

5 dead hang pull-ups
10 deadlifts 135 lb
15 two arm bent over 50 lb DB row
20 ghd back extensions
400 m run

cool down:
30 sec on 30 sec off defensive lateral shuffle 3 times in a row
3 sets of 15 one arm kb skull crusher and bicep curl
30 sec on 30 sec of quick feet up and down a stair 3 times in a row again

spectacular

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep rounds of the following for time:

thruster 105 lb

burpee

power snatch 105 lb

toes to bar

"Round 1"

for time:
50 overhead walking lunge 45 lb plate
40 leg levers
30 push-ups hands release at bottom
20 chest to bar pull-ups
30 burpees
40 sit-ups
50 squats holding 45lb plate to chest

15 min cap on wod so get after it.

"RWAB"

wod: running with "angie" backwards. for time:

100 squats, run 1 mile

100 sit-ups, run 1 mile

100 push-ups, run 1 mile

100 pull-ups, run 1 mile

cool down: plank hold 3 X 2 minutes vary positions.

"2 fer 1"

modified air force wod for time:

20 thrusters 95 lb

10 burpees

20 snatch 95 lb

10 burpees

20 push jerk 95 lb

10 burpees

20 overhead squat 95 lb

10 burpees

20 front squat 95 lb

rest

3 round for time:

15 hang power cleans 135 lb

15 burpees

1-19-11

5 rounds for time:

21 sumo deadlift high pull 95 lb

21 dips

30 sec isometric back extension hold*

*hold hands crossed in front of chest or if you are bad to the bone behind your head.

tabata time

perform the following 5 exercises tabata style (8 rounds of 20 sec on 10 sec off) with a continuous running clock with a 1 min rest between exercises.

pull-ups

rest 1 min

squats holding 45 lb plate to chest

rest 1 min

push-ups hands release at bottom

rest 1 min

deadlift 165 lb

rest 1 min

sit-ups *

*for sit-ups during 10 sec rest hold feet off the ground.

score lowest rep round per exercise and add total

wod for 1/15/11

2 rounds of:
row or run 500 m
50 push-ups

Then, do the following 3 super-sets NOT for time.
Do 3 sets of 8 reps for each exercise

standing barbell curls
skull crushers

DB fly
pull-ups

Hercules
diamond push-ups

A Walk in the Park

for time:
do 50 scissor jumps
then,
5 rounds of:
5 x barbell thrusters, 135 lb (or 75% body weight)
5 x Turkish get-ups per arm, DB (total of 10 reps)
then,
50 scissor jumps

*see comments

I don't know what I am doing

for time:

50 back squat 95 lb

50 ghd sit-ups

50 scissor jump

50 push press 95 lb

50 bent over row 95 lb

50 box jump 20 inch

50 push-ups on parallette

35 back squat 95 lb

35 ghd sit-up

35 scissor jump

35 push press 95 lb

35 bent over row 95 lb

35 box jump 20 in

35 push-ups on parallette

20 back squat 95 lb

20 ghd sit-up

20 scissor jump

20 push press 95 lb

20 bent over row 95 lb

20 box jump 20 inch

20 push-ups on parallette

In Memory of the Fallen Ducks

10 rounds for time of:
5 x man-makers (modification), DB
25 x double unders

*see comments

wod for 1-10-11

3 little wods

wod 1:

3 rounds for time:

20 burpees

25 wall ball shots 20 lb 10 ft target

20 russian swings 2 pood

12 min cap for wod 1, 4 burpee penalty for every 10 sec over 12 min

rest

wod 2:

7 rounds for time:

7 pull-ups

7 ball slams 30 lb

rest

wod 3:

on the minute every minute for 10 minutes

10 single arm strict shoulder press 50 lb db

alternate arms every minute (so 50 total reps each arm)

a page from the mainsite (nov 17, 2010)

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold.

Post rounds completed and fraction of rounds to comments

"Chopped Linda"

Linda chopped into 3 separate couplets:
Rep scheme for all 3 couplets is 10,9,8,7,6,5,4,3,2,1 rep rounds for time:

couplet 1:
deadlift at 1 1/2 times bodyweight
back extensions

couplet 2:
benchpress at bodyweight
v-ups

couplet 3:
clean and jerk at 3/4 bodyweight
overhead squat with pvc or broom stick

limit rest in between couplets to a couple of minutes, enough to change weight on bar, etc.
Post weight used and 3 separate times one for each couplet to comments.

rest day

rest/recover or make-up day.
alternative wod:
running at a moderate pace and some yoga, active stretching.

Workout of the Day 01-05-11

One minute on, one minute off for 10 minutes.....

30 Kettlebell swings

You will have 1 minute to complete 30 kb swings. Then you will rest for 1 minute. This will be repeated for a total of 10 minutes. If you do not get 30 swings in a working minute, you will count a penalty. Each penalty will result in 25 sumo dead lift high pulls at 135lb to be completed afterwards.

For this workout, use the heaviest kettlebell you can while practicing good technique and challenging yourself.

Then....(rest as needed before beginning wod listed below)
10 rounds for time of:
10 burpees
15 ab mat sit-ups
20 double unders

"Curtis P" mile

wod:

4 rounds for time:

10 curtis P* 95 lb

5 chin -ups (2 count hold with chin over bar every rep)

400 m run

*curtis p consists of the following: from the ground perform power clean with bar remaining in front lunge right foot forward step back to original power clean position then lunge left foot forward step back again push press bar from shoulder to overhead return bar to ground that is 1 rep. (excellent curtis p exercise demo video available on sealfit website)

Everybody's favorite girl "Fran"

wod:

21-15-9 rep rounds for time of:

thrusters 95 lb

pull-ups

1-01-11

odd ball wod to start the new year:

1st

5X2:5X1

5 min on 2 min off 5 min on 2 min off then 5 times 1 min on 30 sec off

swim, bike, row, or run.

2nd

7 rounds 1 min sprint 1 min jump rope singles as 'working' recovery

3rd

2 reps on the minute every minute for 15 minutes of back squat 155 lb

focus on good depth and control of weight 2 count down 2 count up or something like that

4th

3 rounds

5 shoulder press 50 lb db

5 hand stand push-ups

10 kb swing 2 pood

10 sumo deadlift high pull 2 pood kb

5th

75 butterfly sit-ups (soles of feet together)

15o 2 count flutter kicks