Team Fight Gone Bad

with a partner 30 min Amrap:
10 wall ball shots 20 lb
10 sumo deadlift high pull 75 lb
10 box jump 20"
10 push press 75 lb
10 calorie row (sub 10 burpees)

alternate between movements with a partner, so only 1 partner working at a time. Score is total rounds completed with partner. 1 round consists of each partner completing all 5 movements and reps.

"Balto"

warm-up

3 mile run

wod:

30-20-10 rep rounds for time of:

front squat 95 lb

leg levers

chin-ups

barbell rollouts

diamond push-ups

02-24-11

for time:
50 barbell lunges 95 lb
50 air squats
50 bench press 135 lb
50 push-ups
5o good mornings 45lb barbell
50 butterfly sit-ups (soles of feet together) holding 25 lb plate

rest 5 min

1.5 mile run for time

"Bodyblaster"

for time:
25 bodyblasters*
run 400m
20 bodyblasters
run 400m
15 bodyblasters
run 400m
10 bodyblasters
run 400m
5 bodyblasters
run 400m

*1 bodyblaster= 1 burpee (with clap overhead and feet leave minimum of 6 inches off floor on way up), 1 dead hang-pull-up keep hands on bar go straight into 1 knee to elbow.

02-22-11

for time:

100 thrusters 95 lb

"Wittman"

7 rounds for time of:
15 power clean 95 lb
15 kb swings 1.5 pood
15 box jumps 24"

"Reload"

wod:

with a 10 minute running clock:

1st minute

1 deadlift bodyweight

10 push-ups

2nd minute

2 deadlift bodyweight

10 push-ups

3rd minute

3 deadlift bodyweight

10 push-ups

and so until 10th minute

10 deadlift bodyweight

10 push-ups

recover/reload

10 minute running clock again

1st minute

1 deadlift bodyweight

10 scissor jumps

2nd minute

2 deadlift bodyweight

10 scissor jumps

and so on until 10th minute

10 deadlift bodyweight

10 scissor jumps

5 lateral burpee penalty for each round not completed within minute.

micheal + chipper

"Micheal"

3 rounds for time:

800m run

50 ghd sit-ups

50 back extensions

rest then

for time:

100 sumo dead lift high pull 95 lb

100 back squat 95 lb

100 push press 95 lb

miscellaneous

run 5 k

superset:

db chest press

p-bar push-ups

db one arm row

db one arm standing lateral raise

db overhead tricep pullover

db tricep kickback

standing barbell bicep curl

sitting db one arm bicep curl

with each superset choose a weight to get 8-10 reps for first exercise and 12-15 reps for second exercise. repeat each superset for total of 3 rounds each. rest as needed between supersets and rounds but try to complete all rounds around 30 minutes.

annie with burpees

for time:

50-40-30-20-10 rep rounds of:

burpees

double unders

sit-ups

Goblet

10 rounds for time:
10 pull-ups
15 goblet squats 1.5 pood or 55 lb db
20 swings 1.5 pood or 55 lb db

saturday silliness

endurance wod:

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride.

cover as much distance as possible

then for time:

30 of the each of the following:

weighted walking lunge 35 lb db each arm

jump squats

pull-ups

bicep cable curl

shoulder press 45 lb db

dips

push-ups

tricep cable press down

after completing all movements 30 reps repeat but do only 15 reps of each movement.

02-11-11

skill work:

every minute on the minute for 10 minutes:

2 rep snatches use 80-90% of 1 rm

wod:

5 rounds for time:

15 power snatches 75 lb

15 med ball cleans 20-30 lb ball

15 box jumps 24"

cool-down:

"oregon abs"

25 mason twists, 50 leg levers, 75 sit-ups, 100 flutter kicks.

mainsite thursday

for time complete:

21 deadlifts 225lb

400 m run

18 deadlifts 225 lb

400 m run

15 deadlifts 225 lb

400 m run

12 deadlifts 225 lb

400 m run

what up wednesday

5 rounds for time:

10 power clean 155 lb

10 bench press 155 lb

10 back squat 155 lb

Triplet tuesday

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 rep rounds for time of:

burpees

russian swings 2 pood

ghd sit-ups*

*see comments for possible substitution

after every round complete 3 hand stand push-ups before moving into next round and at the end of last round so 30 hspu total

Mainsite Monday

for time:

135 lb thrusters 15 reps

35 lb weighted pull-ups 15 reps

95 lb thrusters 21 reps

20 lb weighted pull-ups 21 reps

65 lb thrusters 36 reps

36 pull-ups

Nancy and...

Nancy
5 rounds for time of:
400 m run
15 x OH squats, 95 lb

rest, then do 2 rounds of the following super sets, (rest as needed between super sets)

15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order

then,
10 x Hercules, DB
15 x diamond push-ups

wod for 2/3/11

Perform 13-, 9-, 5-, 3-, and 1-rep rounds of:
Back Squat
Push Press
Dead Lift

*try and increase load with each set per exercise; do exercises in whatever order desired.
record 5RM for each exercise. Rest as needed. Goal is strength training & form improvement.

Honoring Jack Lalanne

The great health pioneer Jack Lalanne passed away in 2011 at the age of 96. So, today's wod will be a 'for time' challenge of 11 different exercises, many of which involve the push-up in honor of Jack's push-up record. We will be doing 6 reps of each exercise for 9 rounds. As inspiration for the wod, here are some of my favorite Lalanne quotes:

Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray, "Please help my arthritis. Please help me bring up my strength, make me young again."

Everything you do in life, I don't care, good or bad - don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you.

So, the wod for 2/3/11 is 9 rounds of 6 reps for time of: (record time in comments)
tuck jumps
push-ups, hands release at bottom
box jumps, the higher the box the better
clapping push-ups, as high off the ground as you can
chin-ups
diamond push-ups
scissor jumps, six each leg for total of twelve
burpee modification, push-up*
double-unders
man-makers, DB; choose DB around 20% of BW*
pull-ups

*see comments