1-26-12

for time:

run 1 mile

tabata sit-up

run 1 mile

post total sit-ups and time

strength:

4 sets 6-8 reps back squat bodyweight

rest as needed between sets, then

for time:

20 goblet squat 1.5 pood

5 pull-ups

15 goblet squat

10 pull-ups

10 goblet squats

15 pull-ups

5 goblet squat

20 pull-ups

1-24-12

"Will Power" wod courtesy of sealfit

5 rounds for time:

15 power clean 135 lb

30 push up

45 squats

run 400 m

1-21-12

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds for time:

burpees

kb swing 2 pood

1-20-12

run 5 k

recover

then 10 rounds for time:

10 thruster 40 lb db

10 ghd sit-up

10 pull-up

10 back extension

1-18-12

8 x 400 m sprints

rest the exact amount of time it takes to run for each interval

post fastest and slowest times to comments

then for time:

21-15-9

power clean 115 lb

hand release push-ups

rest 2 min

15-12-9

power clean 115 lb

hand release push-ups

rest 2 min

9-6-3

power clean 115 lb

hand release push-ups

post total time including rest to comments

post wods:

4 sets of 15 tricep press

1-17-12

3 rounds for time:

1 mile run

10 seated military press 135 lb

15 standing db strict shoulder press 35 lb each arm

20 db side lateral raise 20 lb each arm

30 knee to elbows

01-16-12

4 rounds each for time:

500 m row

recover 3 min between efforts

post times to comments (these are max effort)

1-14-12

2 rounds for time:

1.5 mile run

10 hand stand push-ups

25 hand release push-ups

50 burpees

75 flutter kick 2 count

recover 5-10 min:

400 m walking lunges for time

twice as nice

wod 1:

10 rounds for time:

15 deadlift 135 lb

15 push-ups*

* hand position can vary, chest touch but no tummies or thighs, full extension every rep

rest 15 min

wod 2:

100 back squats 115 lb for time:

every minute on the minute 4 box jumps 30"

immediately post wod2, 1 min max air squats.

"Wood"

5 rounds for time:

run 400 m

10 burpee box jumps 24"

10 sumo deadlift high pull 95 lb

10 thrusters 95 lb

rest 1 min

jan 3 2012

as a team amrap 20 min:

400 m run

21 unbroken deadlifts 155 lb

one member performs 21 reps while the other runs then switch. member performing deadlifts has the amount of time that it takes the other member to run, if lifts become unbroken must start back at one, if team member does not complete 21 lifts then count a penalty to be completed at end of wod. 1 penalty = 50 burpees

post wod:

5 rounds

1 min max double unders

1 min max ghd back extensions

1 min max two arm bent over row db 40 lb

Death By Combo

Perform death by burpee pull-ups followed by death by snatches, 95 lb

*with continuous clock, perform one rep the first minute, two the second minute, three in the third, and continue until not able to complete the appropriate number of reps in a minute. Do this for burpee pull-ups then start back over with snatches.

Tabata this!

Complete tabata of following exercises with 30 seconds rest between exercises:
burpee pull-ups
lunge jumps
sit-ups
squat jumps
HR push-ups

Then, as team complete 100 snatches (95 lb) for time with resting partner doing sit-ups

Jan 2, 2012

4 rounds for time:

135 lb bench press 15 reps

500 m row